A stress ball is a small, malleable object, typically made of soft materials like foam, gel, or rubber, designed to be squeezed in the hand. Often about 7 centimeters (2.8 inches) in diameter, they are commonly used to alleviate feelings of tension. Their widespread presence has led to curiosity about their actual effectiveness in providing stress relief.
How Stress Balls Are Thought to Work
Stress balls are believed to work through a combination of physiological and psychological processes. When squeezed, hand and forearm muscles contract, then relax upon release, contributing to a sense of relief and calmness. This repetitive action may help release physical tension.
Psychologically, squeezing a stress ball serves as a distraction. It diverts attention from stressful thoughts towards the physical sensation in the hands, providing a momentary mental break. Some theories also suggest that the repetitive motion can stimulate the nervous system, potentially influencing hormone levels related to stress.
Examining the Evidence
Scientific research on the effectiveness of stress balls for direct stress reduction presents mixed and limited findings. While some studies suggest a perceived reduction in stress or anxiety, robust evidence, particularly concerning physiological markers, is not extensive. For example, one study with hemodialysis patients found stress balls reduced perceived stress, though they did not significantly alter vital signs or comfort levels. Similarly, stress balls were as effective as other distractions in reducing anxiety during medical procedures like angiography, but they did not always impact pain levels.
A small study with college-aged individuals indicated that stress balls did not significantly reduce physiological measurements of stress, such such as heart rate or blood pressure, following an induced stressful event. This suggests stress balls might act more as a distracting stimulus rather than directly lowering physiological stress responses. Overall, while many people report feeling calmer, larger-scale studies are needed to confirm the direct physiological impact of stress balls on stress levels.
Beyond Stress Reduction
Beyond stress relief, stress balls offer several other applications. They are frequently used for improving hand strength and dexterity, particularly in physical therapy settings. The repetitive squeezing motion helps strengthen muscles in the hands, wrists, and forearms, making them useful for rehabilitation or grip enhancement.
Stress balls also serve as a focus aid for individuals, including those with ADHD or anxiety. By providing a physical outlet for restless energy, they can help channel excess movement and improve concentration during tasks. They also function as general fidget tools, offering a discreet way to manage restlessness or provide sensory input.