Stress balls for anxiety: do they work? Plus benefits and types

Stress & Anxiety

Jun 6

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Do stress balls really work? Explore what a stress ball is and their benefits as well as limitations. Plus, how to use stress balls for managing anxiety.

We all experience stress sometimes, but some people physically feel it. For this group, stress can manifest in a number of ways, including tense shoulders, a tight chest, and quickened breathing. With so much happening all at once, it may not be easy to calm yourself down. This is where having a stress ball within reach can come in handy.

What are stress balls?

Stress balls are small, handheld objects designed to be squeezed when you’re feeling stressed or anxious. They’re often made from squishy materials like foam, gel, and rubber, and they come in different levels of resistance and texture. And although they’re called stress balls, they’re not always round!

Surprisingly, people have been using stress balls for centuries. In ancient China, items known as "Baoding balls" were made from metal. They were used both for stress relief and to help improve manual dexterity. Rotating two or more metal balls in one hand was believed to enhance coordination and stimulate acupuncture points in the hand, contributing to better overall health.

Today, stress balls are particularly popular in office environments where they’re a quick, easy way to relieve tension at work. (Some companies even distribute them as corporate swag.) And being small and handy means they can be used while you’re sitting at your desk. Stress balls are also used in physical therapy to help strengthen hand muscles or improve fine motor skills following injuries, and in schools to help young children develop their hand muscles for writing.

Do stress balls really work?

By squeezing and releasing a stress ball, you engage both your hand muscles and your mind. When your brain focuses on the physical sensation, your attention can be diverted from stressors. The rhythmic squeeze-and-release can have a meditative effect, helping calm your mind and reduce stress levels.

Benefits of stress balls

Reduces muscle tension: Squeezing a stress ball helps relax the muscles in your hands and can release tension elsewhere in the body.
Alleviates anxiety and stress: Research suggests stress balls can reduce anxiety and distress during tense situations, including medical procedures and long meetings.
Improves focus and attention: Stress balls can enhance focus and attention span, particularly for people who learn or concentrate best through physical activity.
Enhances blood circulation: Regular use can improve blood flow in the hands and arms, helping to soothe and relax you.
Simple and cost-effective: Stress balls are a low-cost, accessible tool for managing stress and supporting mental wellbeing.

Limitations of stress balls

While stress balls may be useful for managing immediate or mild stress, they aren't a standalone solution for severe or chronic stress, and the evidence is mixed. They don't work the same way for everyone. For more serious or persistent stress, a personalized approach such as professional therapy, lifestyle changes, or medication may be needed. That said, stress balls can be a useful part of broader stress management strategies alongside exercise, relaxation practices, and counseling.

Using stress balls effectively

Maximize the benefits of using a stress ball for your anxiety management with a few handy tips.

Choose the right stress ball: Experiment with different types — firm or soft — to find the stress ball that feels the most comfortable and satisfying to squeeze.
Keep it accessible: Put a stress ball where you often feel stressed, such as at your desk, in your car, or in your bag so you can use it whenever you need it.
Experiment with how you squeeze: Try different techniques to find what works best for you. You can squeeze and release rhythmically, hold the squeeze for a few seconds before releasing, or alternate between a firm grip and a gentle one. Each approach offers a slightly different sensation and benefit.
Combine with other strategies: Stress balls bring the most benefits when they’re used in combination with other stress-reduction techniques. Make sure you’re getting enough physical activity, sleep, nutrition, and social interaction in your overall stress management plan.

Types of stress balls (and how to choose the right one)

Stress balls come in a range of materials, resistance levels, and designs, and the right one depends on what you're using it for, where you plan to keep it, and what kind of sensory experience works best for you.

Material

Foam stress balls are the most common type. They're lightweight, durable, and easy to find. The resistance is fairly firm, which suits people who want a consistent squeeze, though some find them less satisfying than softer options.
Gel-filled stress balls have a more pliable, tactile feel that many people find deeply satisfying to squeeze. They're softer and more responsive than foam, though lower-quality versions can leak over time.
Textured and spikey balls add an extra layer of sensory input through surface bumps or nodules, which can feel grounding for some people. They're less portable than smooth balls and not ideal for discreet use at a desk.
Therapy putty and stress dough offer the most flexibility when it comes to resistance. You can knead, stretch, and mold them, which makes them popular in physical therapy settings. The downside is that they can be messy and don't travel as well.

Resistance level

Soft resistance works well for people with arthritis, hand injuries, or those who just want something to fidget with gently during the day.
Medium resistance is the most versatile and popular option for general stress relief and focus.
Firm resistance suits hand strengthening and rehabilitation, and is often used by athletes or people recovering from hand or wrist injuries.

Specialty options

Scented stress balls combine tactile stimulation with aromatherapy, which may enhance their calming effect for some people. Themed and shaped stress balls (animals, emoji, sports balls) tend to appeal more to kids and can be a good introduction for younger users. Mesh-covered stress balls create a unique sensation as the filling pushes through the outer layer when squeezed, which some people find particularly satisfying.

What to look for when buying

Size matters for portability — smaller balls fit easily in a bag or pocket, while larger ones can feel more satisfying to squeeze. If you plan to keep one at your desk or in a shared space, washability is worth considering. And if you're buying for long-term daily use, durability should factor in: gel-filled options vary widely in quality, so it's worth reading reviews before committing.

How to use stress balls for managing anxiety: 6 tips

Stress balls can be a helpful daily tool in managing your anxiety.

1. Use during regular intervals

Use a stress ball as part of your daily schedule when taking short breaks during work or study. Breaking the cycle of continuous stress with a moment of relief can help refresh your mind and body, so aim for brief sessions throughout the day—about two to five minutes each—to help maintain a lower stress level.

💙 Learn how to become more disciplined in your routines with the help of Jay Shetty’s Turn Choice into Routine exercise.

2. During meditation or mindfulness practices

Enhance focus by squeezing a stress ball to help you maintain a physical connection to the present moment. If you find your mind wanders frequently, try using a stress ball during meditation or mindfulness exercises.

💙 Pair a stress ball with this three-minute Calming Anxiety meditation for an extra dose of tranquility when you’re feeling on edge.

3. Pair with deep breathing

Synchronize your breath with the action of squeezing and releasing the stress ball. Inhale deeply as you squeeze the ball, hold for a few seconds, and exhale as you release the pressure. This combination can amplify the stress-relieving effects of both the breath and the stress ball, helping you to calm your mind.

💙 Breathe into Relaxation by prolonging your exhale to calm your nervous system down.

4. Before stressful events

Use a stress ball before a stressful event, such as a public speaking engagement or a challenging meeting, as the physical activity can help dissipate the nervous energy you might feel. This can help reduce anxiety and clear your mind, so you can approach the situation with calm and focus.

💙 Clear your mind by writing down your thoughts with a tool like our Mindfulness Journal.

5. As a distraction tool

During moments of high anxiety, squeeze a stress ball to help distract you from distressing thoughts. Redirect your focus from anxiety-inducing thoughts to the physical sensation in your hands as a quick way to relieve acute stress.

6. As part of a wind-down routine

If anxiety tends to spike at night, try using a stress ball as part of your wind-down routine about 30 minutes before bed. The repetitive squeeze-and-release can help settle a busy mind and signal to your body that it's time to slow down.

💙 Try to Unwind with Gratitude, a guided meditation meant to relax your mind and body before bed if your anxiety kicks into gear at night.

Stress balls FAQs

Do stress balls actually work for anxiety and stress?

Yes, though they work best as one tool among several. Research suggests stress balls can help redirect attention away from stressors and reduce perceived distress during tense situations like medical procedures or long meetings. They tend to be most useful in acute moments, like a spike of anxiety before a presentation, difficulty focusing mid-meeting, or test nerves. They're not a fix for chronic stress or anxiety disorders, and they don't work the same way for everyone. Think of them as a handy first-response tool rather than a complete strategy.

How often should I use a stress ball to see benefits?

Using a stress ball can provide immediate relief from stress, but for ongoing benefits, regular use is recommended. Add stress ball exercises into your daily routine to help manage stress consistently, for example, during work breaks, while commuting, or while watching TV. Use a stress ball frequently but not excessively — just a few minutes several times a day can be helpful.

Can stress balls help improve concentration or only reduce stress?

Stress balls can help reduce stress and improve concentration by moving your mind away from distractions and channeling your energy into a physical activity, which can sharpen your mental focus. This can be particularly useful during tasks that require prolonged attention or times when your concentration starts to waver.

They can be particularly useful for people with ADHD, acting as a quiet fidgeting tool that helps channel restless energy during reading, lectures, or meetings.

Are there any risks associated with using stress balls?

Stress balls are generally safe, but like any physical activity, they can cause strain if overused. Squeezing the ball too hard or for too long might cause muscle fatigue or even mild pain. Use the stress ball gently and take regular breaks.

If you have existing hand or wrist conditions such as arthritis or tendonitis, consult a healthcare provider to ensure that using a stress ball won’t worsen your symptoms.

How can I incorporate stress balls into my daily stress-relief practices?

Adding stress balls into your daily routine can be a straightforward way to enhance your stress management and to help you maintain calm and focus throughout your day.

Keep a stress ball at your desk, in your car, or in places where you often relax, such as near your favorite chair.
Use the stress ball while doing activities that don’t need your hands, like reading, listening to podcasts, or during meetings.
Have a stress ball handy during phone calls or video conferences when you might feel the need to fidget.

Should you buy or make your own stress ball?

Both options work well and it really comes down to what you're looking for. A store-bought stress ball is ready to use immediately and tends to be more durable over time. A DIY version gives you full control over firmness, filling, and scent, and can be made for under a dollar using household items. Neither is more effective than the other, as long as the homemade version is put together properly.

Is it cheaper to make your own stress ball?

Yes. A DIY stress ball typically costs under $1 using items you probably already have at home, like balloons and flour or cornstarch. Store-bought options usually range from $5 to $15 per ball, making DIY a practical choice if you're on a budget or want to make several at once.

Can a homemade stress ball be just as effective as a store-bought one?

Yes, if it's made well. The main trade-off is durability. Balloons can split over time, especially with frequent use, so store-bought balls tend to be a better fit for everyday long-term use or professional settings.

Where can I buy stress balls?

If you’re interested in trying a stress ball you can either make one yourself (here’s our step-by-step guide to making your own stress ball) or you can buy one. Stress balls can be purchased in store or online. If you’re based in the UK or Europe, try stressballsuk.com who have been generous enough to supply us with free stress balls for some of our events.

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Calm Editorial Team