Do stress balls or fidget spinners actually reduce stress or anxiety?

Yahoo

28-04-2025

Life can feel overwhelming at times, and it's not always possible to pause for a round of deep breaths or grounding exercises. In those moments, having something you can hold and channel your anxiety or stress into can be incredibly grounding. Fidget spinners and stress balls have grown in popularity for exactly this reason: They offer a simple and discreet way to release nervous energy and regain a sense of calm and rootedness, whether you're alone, at work or out in public.
So, how exactly do they work? "Stress balls and fidget spinners serve as tools for sensory and motor stimulation, which can help distract, regulate one's emotions and may even improve focus," says Keisha Saunders-Waldron, a licensed clinical mental health counselor at Confidential Confessions. "They work by providing an outlet for excess energy, allowing the brain to redirect. The repetitive squeezing of a stress ball or spinning of a fidget tool can engage the nervous system in a way that promotes relaxation, similar to how deep breathing or rhythmic movement can be calming."
Keep reading to learn more about the potential benefits of stress balls and fidget spinners, who might benefit the most and which products to try.
Potential benefits of fidget spinners and stress balls
How to use fidget spinners and stress balls
Who should try fidget spinners and stress balls?
Fidget spinners and stress balls to try
Meet the experts
According to Dr. Anoop Singh, a board-certified psychiatrist with Mindpath Health, these tools may help ease symptoms of stress, anxiety, ADHD and more. "They are known to be used as a self-soothing method for people with autism or as a strategy to help reduce unwanted compulsive behaviors, like hair pulling, skin picking or nail biting, by providing an opportunity for their user to engage in a 'competing behavior' and therefore prevent the target compulsive behaviors," he explains.
There's no clear scientific evidence that fidget spinners and stress balls are effective for relieving stress and anxiety. Instead, evidence supporting their use is mostly anecdotal, based on individual experiences and expert observations.
According to the experts we spoke with, there are two main benefits of these tools: grounding and self-regulation. Here's a closer look at each:
Grounding is a technique that helps calm the nervous system and brings you back into the present moment. Saunders-Waldron explains that fidget spinners and stress balls help activate "the brain's sensory pathways, which can help shift focus away from distressing thoughts. The repetitive motion provides a grounding effect, giving the brain something predictable to focus on, which can help promote a sense of calm."
Fidget spinners and stress balls may also help with nervous system regulation by reducing physical symptoms of anxiety, such as restlessness, says Saunders-Waldron.
These tools might also help someone living with ADHD to self-regulate. "People with ADHD [can] struggle to internally regulate impulses, thoughts and emotions," says Billy Roberts, social worker and founder of Focused Mind ADHD Counseling. "Giving an individual with ADHD a stress ball or fidget spinner offers a way to regulate energy from the outside in."
Dr. Pamela Walters, a consultant psychiatrist at Eulas, says that she frequently recommends fidget spinners or stress balls to clients who experience anxiety or tend to fidget when stressed. "Many people have found them helpful in moments in environments where they need to maintain focus or simply calm themselves down in high-pressure situations," she says.
However, Singh and Walters highlight that while these activities provide short-term relief, they don't address the root cause of anxiety or stress. "They might help in moments of intense stress or anxiety; however, I do want to emphasize that they are not a cure for anxiety or long-term stress management," says Walters. Saunders-Waldron agrees, adding, "I always preface that while these tools can be helpful, they are most effective alongside other techniques, such as mindfulness, breathing exercises and cognitive coping skills."
While these products are generally safe, there are some considerations to be aware of. Singh cautions against giving children small stress balls or spinners with small parts that can break off, as they could be a choking hazard. He adds that using these products may reduce a person's awareness of their surroundings, potentially making them more prone to accidents.
"Children will sometimes want to use these as a form of further distraction in places like school, so it is important that they be given instruction on how and where they should use these tools, so they are discreet and nondistracting," says Kirsten Delventhal, a psychotherapist and assistant counselor at A Work of Heart Counseling. "The key to their success is helping clients use them appropriately."
Lastly, Walters notes that these products could cause some to feel overstimulated and more anxious. So while they may be tools worth trying, they won't be a good fit for everyone.
Many people can benefit from these products. However, Saunders-Waldron specifically recommends fidget spinners and stress balls for clients experiencing significant stress or symptoms associated with anxiety or ADHD.
Individuals with ADHD may find fidget spinners or stress balls comforting. "It can help calm their worries by getting them out of their emotional mind," says Roberts. "Individuals with ADHD are prone to emotional dysregulation. When it comes to anxiety and stress, this means their minds have a hard time shutting off bigger emotions. Ultimately, worry and stress decrease focus as they shut down the problem-solving brain."
Figuring out which fidget spinner or stress ball to buy can also be challenging, as certain designs or materials may work well for one person but not for another. "For instance, a firmer stress ball or therapy putty may be useful for those who benefit from deep pressure," says Saunders-Wilson. "[Whereas] clients who need a quiet and discreet option might prefer a small handheld fidget, such as a silent spinner or a textured sensory ring. For children or individuals with high sensory needs, weighted fidgets or resistance bands can provide additional grounding." She encourages trying a few options to see which you like best. A therapist can also help you decide which products to try.
To get the ball rolling (yes, pun intended), here are a few expert-recommended products to try:
Push-pop fidget toys are everywhere these days, from backpacks and phone cases to little handheld animals. Delventhal particularly likes tiny versions for individuals who prefer something discreet.
Roberts has found fidget cubes to be the most popular choice among his clients. These tiny cubes feature buttons and switches, making them a great option for someone who prefers a variety of tactile sensations.
While fidget toys may help with restlessness or difficulty focusing, stress balls and cubes are better suited for reducing tension by relaxing tense muscles in your hands and fingers. That said, squeezing them repeatedly may also help with focus.
Delventhal suggests putty or dough as a more engaging alternative to stress cubes. In addition to squeezing, dough and putty can be stretched, rolled, twisted or kneaded, making them a good option whether you're feeling fidgety or looking to relieve tension.
Keisha Saunders-Waldron, licensed clinical mental health counselor at Confidential Confessions
Dr. Anoop Singh, board-certified psychiatrist with Mindpath Health
Dr. Pamela Walters, consultant psychiatrist at Eulas
Billy Roberts, LISD, the founder of Focused Mind ADHD Counseling
Kirsten Delventhal, MSW, LCSW, PMH-C, a psychotherapist and assistant counselor at A Work of Heart Counseling
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.