For some of us, stress-inducing situations like big presentations, standardized tests, or even doctor visits can lead to tenseness or fidgeting. Maybe you shake your foot, tap your nails on a table, or clench your fists; maybe you even bite your nails or pick at your skin. If any of that sounds familiar, a stress ball — yes, the squishy things that brands love to give away at conferences and events — might be the best new addition to your anxiety management toolbox.
The best stress balls can be useful for expressing nervous energy in a controlled, therapeutic way. They can be used discreetly just about anywhere you might find yourself feeling stressed or anxious, like at your desk or in a waiting room. They may not exactly be cutting edge, but some mental health practitioners find them to be really helpful for clients who deal with stress and anxiety.
“Not only do stress balls provide a physical release, they also offer an emotional outlet,” said Candace Kotkin-De Carvalho, LSW, LCADC, CCS, CCTP, clinical director of rehabilitation center Absolute Awakenings in New Jersey. “By providing an opportunity to express emotion through action, it can be easier to process and express difficult emotions in a manageable way – rather than holding them inside or building up too much stress.”
What to look for in a stress ball
Stress ball preferences are very personal – some people prefer squishier ones, others prefer the resistance of a firm ball. Keaghan Cronin, MA, BCBA, an Indiana-based therapist with Blue ABA who works with children diagnosed with Autism Spectrum Disorder, has found stress balls to be helpful for some of her clients. The qualities to look for depend largely on what sensations an individual prefers.
Soft materials: “Squishy, soft materials such as foam or gel-filled stress balls may be more effective in providing a tactile, calming experience, as they can be squeezed and manipulated without causing discomfort,” Cronin said.
“Harder materials, such as plastic or rubber, may be less effective for stress relief, as they may cause discomfort or pain when squeezed repeatedly. However, some individuals may prefer the resistance and tactile feedback provided by harder stress balls,” she said.
Design: Stress balls come in all manner of shapes, sizes, and colors, and sometimes have other qualities like texture, pattern, or even scents. Since the research on stress balls is limited, there’s no real evidence that any of these traits are superior to others – so ultimately, follow your preference. If the scent of lavender has a positive effect on your mental state, or a cute hamburger-shaped squeeze toy will make you smile, go for it.
No sound: Some squishy toys make sounds when squeezed, which can be distracting in a classroom or quiet office environment.
Child safe: If shopping for children, be sure to pick a stress ball that’s nontoxic and age-appropriate — most of the squishy toys we found are recommended only for children aged 8 and older.
Stress balls FAQs
What are stress balls?
Stress balls are squishy, palm-sized, usually round objects that are typically made of elastic materials like rubber, gel, and foam. You use them by squeezing, bouncing, tossing, examining, or simply feeling them in your hand.
Kotkin-De Carvalho explained how squeezing a ball can actually help with emotional regulation. “The process of squeezing and releasing can help you refocus your attention on something more positive than whatever is causing stress or anxiety,” she said. “This helps reduce cortisol levels in the brain, which impact emotions such as anger and fear.”
Using stress balls (and other sensory tools like fidget toys) can stimulate the production of serotonin in the brain, Kotkin-DeCarvalho said, which can help promote feelings of calmness and relaxation. Along with reducing stress levels, this helps some people improve their focus and concentration.
Who are stress balls best for?
People with ADHD or autism may engage in sensory seeking behavior, wherein an individual may “seek out sensory input to regulate their nervous system,” said Cassandra Minnick, MS, LPC, therapist and owner of Seen Therapy in Springfield, Missouri. “Utilizing a stress ball can provide for those nervous system needs in a discreet way,” such as for students sitting in class.
Stress balls can also be helpful for those with generalized anxiety disorder, panic disorder, PTSD, OCD, or anyone experiencing stress or anxiety, thanks to the cortisol-lowering effects of gentle movement. For those who deal with panic attacks, stress balls can work as a mindfulness tool by regulating your nervous system and helping your mind focus on the present moment. “Tossing the ball is a mindful movement, which involves focusing on the present and being fully engaged in activity,” Minnick said. “Full engagement in a physical and cognitive activity can reduce panic attack symptoms.”
What research supports the use of stress balls?
There isn’t a ton of research backing up the usefulness of stress balls for emotional regulation, but there is some. A 2013 study out of the Technical University of Munich found that some athletes experienced a decrease in performance-related stress and improved overall performance when they squeezed a stress ball in their left hands; a 2020 study from Aksaray University in Turkey found that stress balls had a modest stress-relieving effect on hemodialysis patients.
For individuals with autism and ADHD, the use of sensory toys (such as stress balls) to help increase focus and minimize self-stimulating, sometimes harmful behavior, is a popular intervention and is backed by clinical evidence.
A number of studies have found modest support for the use of stress balls in helping patients manage stress as well as pain before and during medical procedures, like awake surgeries and biopsies. It’s worth mentioning, however, that a 2021 study out of Ireland did not find support for the use of stress balls as a pain management tool.