Sourced from Insider | May 4, 2023

GOT STRESS?

When faced with stress-inducing situations such as significant presentations, standardized tests, or even visits to the doctor, some of us may experience tension and restlessness. If you find yourself shaking your foot, tapping your nails on a table, clenching your fists, biting your nails, or picking at your skin, a stress ball could be a valuable addition to your anxiety management toolkit. These squishy items, often distributed by brands at conferences and events, can help you express nervous energy in a controlled and therapeutic manner.

The best stress balls serve as a discreet tool for relieving stress and anxiety wherever you may find yourself, whether it's at your desk or in a waiting room. While they may not be considered cutting-edge, mental health professionals have found them to be highly beneficial for clients dealing with stress and anxiety.

Candace Kotkin-De Carvalho, LSW, LCADC, CCS, CCTP, clinical director of the rehabilitation center Absolute Awakenings in New Jersey, explains, "Stress balls not only provide a physical release but also offer an emotional outlet. By allowing individuals to express their emotions through action, they facilitate the processing and expression of difficult emotions in a manageable way, rather than keeping them bottled up or accumulating excessive stress."

What to look for in a stress ball

Soft materials like foam or gel-filled stress balls can provide a tactile and calming experience, allowing for squeezing and manipulation without discomfort.
Harder materials such as plastic or rubber may offer resistance and tactile feedback, but they may cause discomfort or pain with repeated squeezing. Some individuals may still prefer these types of stress balls.
Design and additional qualities like shape, size, color, texture, pattern, or scent are subjective preferences. Choose according to your personal liking, whether it's a pleasant scent or a cute shape that brings you joy.
Avoid stress balls that make sounds when squeezed if you plan to use them in quiet environments like classrooms or offices.
When shopping for children, ensure the stress ball is nontoxic and age-appropriate, as most squishy toys are recommended for children aged 8 and older.

What are Stress balls?

Stress balls are palm-sized, squishy objects made of elastic materials like rubber, gel, or foam. They can be squeezed, bounced, tossed, examined, or simply held in the hand.
Squeezing a stress ball can help with emotional regulation by redirecting focus from stress or anxiety. This action reduces cortisol levels in the brain, impacting emotions such as anger and fear.
Stress balls, along with fidget toys, can stimulate serotonin production in the brain, promoting calmness, relaxation, and improved focus and concentration.

Who can benefit from stress balls?

People with ADHD, autism, generalized anxiety disorder, panic disorder, PTSD, OCD, or anyone experiencing stress or anxiety can find relief from stress balls. They help regulate the nervous system and provide a mindfulness tool for panic attacks, allowing individuals to focus on the present moment and reduce symptoms.
Sensory-seeking behavior can be addressed discreetly by using stress balls, making them beneficial for students in classrooms or people in need of sensory input.

Research on stress balls

While there is limited research on the emotional regulation benefits of stress balls, some studies have shown positive effects. For example, athletes who squeezed stress balls in their left hands experienced decreased performance-related stress and improved overall performance.
Stress balls have been found to have a modest stress-relieving effect on hemodialysis patients.
Clinical evidence supports the use of sensory toys, including stress balls, to increase focus and reduce self-stimulating behavior in individuals with autism and ADHD.
Some studies have shown support for stress balls in managing stress and pain during medical procedures, although a 2021 study did not find evidence of their effectiveness as a pain management tool.