Stress Balls for Anxiety: How They Work and How to Use Them

All of us face challenges in our daily life, be it in personal or in professional walks of life. Often, these challenges create an internal conflict that can lead to stress. When left unchecked, stress tends to take a toll on our physical as well as mental as emotional well being. Everyone has their own way of managing stress, one of which is the use of a stress ball- a small, squeezable toy that promises to alleviate tension and promote relaxation.

Decoding the Science behind a Stress Ball

Initially it might sound improbable that something as simple as squeezing, pressing a ball can be effective, but they do seem to work according to science and research.

Dr. David Posen, a stress expert and the author of ‘Is Work Killing You?’ says that at least some of that stress energy can be channeled towards a physical object and stress balls can work really well, because they prompt you to squeeze and release, leaving you less tense.

Squeezing a stress ball leads to the contraction of muscles in your hand and forearm which triggers physiological responses in your body. When you release the grip, these muscles relax, this leads to a sense of relief and feelings of relaxation. Our muscles tend to be clenched when we are anxious. The squeezing motion serves as a reminder for the clenched muscles to relax, which can help in preventing further complications like headaches or pain that can be caused by long periods of tensing.

Are Stress Balls Really Beneficial? Here is what research has to say –

In a study published by The University of Surrey, researchers assessed patients undergoing varicose vein surgery. They assessed the anxiety levels of patients prior to surgery, some patients were given a stress ball, while some patients were without stress balls. The results of the study indicated that the patients using the stress ball showed less anxiety as well as reduced pain. Stress balls help not only patients but they are beneficial for students as well. A research study done with college students showed that college students felt reduced irritability and nervousness after exercising with a stress ball. The students using a stress ball also reported satisfactory recovery from stress. Additionally, stress balls are quite accessible, and can be used by people across age groups. And because stress balls are made of compressible, smooth, soft material, someone can squeeze one as hard as they want without hurting their hand. While looking at the benefits of stress balls, we must also consider that there are only a limited amount of studies on the topic, which may not be conclusive enough to determine its effectiveness.

Benefits of Using a Stress Ball

Squeezing a stress ball comes with multiple benefits, such as:

• Reduction in feelings of stress and anxiety
• Relaxation of muscles in the hand
• Distraction from anxiety-provoking thoughts
• Improved focus
• Contributes to improved mood

The Correct Way to Use a Stress Ball for Anxiety

Squeezing a stress ball allows the body to release muscle tension and pent-up pressure tangibly, thus relieving its user of their anxiety. It can also act as a source of distraction from anxious thoughts. However, to use the stress ball to its best effect, it’s important to be aware of the right ways to use it.

• Find the right stress ball

There are different kinds of stress balls available on the market. While the smiley ball made of foam is the most popular, you can explore other types of stress balls filled with water, gel, or porcupine-shaped balls depending on your liking and needs.

• Hold the ball

Hold the ball in your hand comfortably, ensuring that it doesn’t cause any discomfort or pain.

• Squeeze and release

Squeeze the ball firmly for a few seconds, and then gently release it. Repeat the squeeze-and-release motion until you feel completely relaxed. You can even switch hands as per your comfort.

• Breathing exercise

Combine the squeezing and releasing motions with deep breathing. Slowly take a deep breath while you squeeze the ball, and exhale as you release it. Deep breathing will increase the effectiveness of this activity and promote relaxation.

• Practice affirmations

Affirmations are small, positive statements that help you cope with difficult situations. Practicing affirmations like ‘I can do this and ‘I have handled anxious thoughts before’ while squeezing the stress ball can enhance feelings of relaxation.

• Practice Mindfulness

Mindfulness is the act of being in the moment while being fully aware of your environment. To practice mindfulness, try to pay close attention to the movement of your hand while you squeeze the stress ball. Also, pay attention to how the texture of the ball feels in your hand.

• Other ways to use the stress ball

The stress ball can be used in multiple ways to manage anxiety symptoms. You can squeeze it with one hand; alternatively, you can use both your palms to squeeze it, or you can even grip it between a few fingers of your hand.

Limitations of Stress Balls

A stress ball might be an effective way to deal with stress but it also comes with its fair share of limitations. A stress ball should only be considered as a part of many coping skills, it cannot be the only coping skill to rely on in times of stress or anxiety. The most important limitation of stress balls is that they only provide temporary relief from anxiety and do not help in addressing the actual issue.

Conclusion

The portability and easy usage of stress balls can make them effective in coping with anxiety. However, it is important to remember that using a stress ball involves much more than squeezing the ball mindlessly; it is in fact an activity that requires focus and mindfulness. When combined with deep breathing and positive affirmations, stress balls can be even more helpful. While stress balls do help with the management of anxiety and stress, they can provide temporary relief and its effectiveness would depend upon the degree of stress and anxiety that the person is undergoing. To have long lasting improvements to your mental health, you might want to consider other resources such as therapy, in addition to stress balls.

References

Ozen, N., Sayilan, A. A., & Mut, D. (n.d.). Effects of using a stress ball on anxiety and depression in patients undergoing hemodialysis: A prospective, balanced, single‐blind, crossover study. Hemodialysis International. Retrieved June 30, 2023, from https://onlinelibrary.wiley.com/doi/abs/10.1111/hdi.13102 Puiu, T. (2019, May 22). Do stress balls really work? What the science says. ZME Science. https://www.zmescience.com/feature-post/health/mind-brain/do-stress-balls-work-523/ Real Simple. (n.d.). Do stress balls have benefits, or are they just a nice distraction? Retrieved June 30, 2023, from https://www.realsimple.com/stress-ball-benefits-6834801 Srivarsan, R., Sridevi, G., & Preetha, S. (2021). An evaluation on use of stress ball exercise on stress management among student population – A cross section study. Journal of Pharmaceutical Research International, 33(47B). https://doi.org/10.9734/jpri/2021/v33i47B33150 Surgery, B. (2021, March 16). The health benefits of stress balls. Brown Hill Surgery. https://www.brownhillsurgery.co.uk/the-health-benefits-of-stress-balls/ University of Surrey. (n.d.). Stress balls, DVDs and conversation ease pain and anxiety during surgery. Retrieved July 2, 2023, from https://www.surrey.ac.uk/news/stress-balls-dvds-and-conversation-ease-pain-and-anxiety-during-surgery