Do Stress Balls Work?

Stress balls can serve as a useful aid for coping with short-term stress and muscle tension by offering a tactile diversion and encouraging relaxation.

These balls are soft, malleable, and easy to compress objects created to give a physical release for stress, nervous energy, and tension.

The hands-on sensation and repeated squeezing motion of stress balls can provide a calming sensory distraction that shifts attention away from anxious thoughts. For many individuals, they’re a straightforward and handy tool for managing brief bouts of stress.

Are stress balls effective?

How well stress balls work differs from person to person and depends on the situation and root causes of stress or anxiety. Some people find them helpful for mild relief, but the research results are mixed.

One study evaluated the effect of using a stress ball as a distraction on stress, vital signs, and comfort in people undergoing hemodialysis. The trial included 45 participants, with one group using a stress ball during dialysis sessions.

Although there weren’t notable changes in vital signs or comfort ratings, the group using the stress ball experienced reduced stress.

Another study found that using stress balls during lithotripsy for kidney or ureter stones helped lower patients’ pain levels.

However, these tools didn’t produce a significant change in anxiety during the procedure. More research is necessary to clarify how effective stress balls are for pain and anxiety management in that setting.

Can stress balls help with anxiety?

Stress balls can be beneficial for anxiety in certain situations. They provide something tangible to concentrate on and can promote relaxation through repetitive squeezing and releasing. Keep in mind they affect people differently and are typically more useful for mild anxiety.

Stress balls may offer short-term relief for situational (state) anxiety by giving a sensory distraction. For persistent (trait) anxiety, they can be one component of a wider relaxation plan but usually aren’t sufficient on their own.

What are the benefits of squeezing a stress ball?

Compressing a stress ball can deliver several potential advantages, such as:

• Stress reduction: Stress balls can help dissipate stress and tension by offering a physical outlet for nervous energy.
• Relaxation: The repetitive action of squeezing and letting go may foster relaxation and a calmer state.
• Improved focus: Using a stress ball might boost concentration and attention, especially during moments of stress or worry.
• Tactile distraction: It supplies a sensory diversion that can pull focus away from anxiety-provoking thoughts or situations.
• Hand strength: Regular use can help build hand and forearm muscles, which may assist with arthritis or as part of rehabilitative therapy.
• Mindfulness: Squeezing a stress ball can act as a form of mindfulness practice, helping you remain anchored in the present.
• Portable stress relief: Stress balls are compact and easy to carry, making them a convenient tool for on-the-go stress relief.

How to use a stress ball

To use a stress ball, hold it in one hand and press it firmly, then release. Repeat this squeeze-and-release pattern to help ease stress and tension. You can use it while sitting, standing, or whenever you feel stressed or anxious to promote relaxation.

How long should you squeeze a stress ball?

Squeeze the stress ball for as long as it helps reduce your stress and tension. Some people prefer to squeeze and release for only a few seconds, while others may use it for several minutes. There’s no strict duration—use it in the way that best supports your relaxation and stress relief.

What are the limits of a stress ball?

Although stress balls can assist with relaxation and stress relief, they have limits and won’t address every aspect of stress or anxiety. Here are some constraints and things stress balls generally don’t accomplish:

• Complex stressors: Stress balls may not effectively tackle complicated or multi-layered sources of stress, like ongoing workplace pressures or relationship conflicts.
• Severe anxiety disorders: If you have conditions such as generalized anxiety disorder or panic disorder, stress balls alone are unlikely to provide enough relief.
• Long-term stress management: While they can offer momentary comfort, stress balls aren’t a comprehensive strategy for long-term stress management. Addressing chronic stress typically requires a mix of approaches, including therapy, exercise, and lifestyle changes.

Bottom line

Stress balls are malleable objects intended for squeezing and manipulation. They can provide a simple, convenient method for alleviating temporary stress and tension through tactile distraction.

Stress balls can be a helpful part of stress relief, but they are most effective when used alongside other techniques, especially for managing complex or persistent stressors.