May 07, 2025

Do Stress Balls and Fidget Spinners Really Help Reduce Anxiety and Stress?

Stress balls and fidget spinners have become popular tools for managing stress and anxiety, particularly in recent years as conversations around mental health have become more open and widespread. These small, handheld items are often marketed as simple yet effective ways to help people cope with nervous energy, focus better, and find relief from anxiety. But do they really work? The answer is: it depends—on the individual, the context, and how these tools are used.

Stress balls are soft, squeezable objects made from foam or gel that fit comfortably in the palm of your hand. They are designed to be squeezed repeatedly, which engages the muscles and provides a form of physical release. This simple motion can help redirect nervous energy, provide a calming distraction, and even improve blood circulation. For some individuals, especially those dealing with mild anxiety or those who tend to fidget when nervous or bored, the repetitive squeezing can create a grounding effect. The physical sensation can draw attention away from anxious thoughts and help center the mind in the present moment.

Fidget spinners, on the other hand, are small devices with a ball bearing in the center, allowing the user to spin them between fingers. Initially developed for children with autism and ADHD, they quickly gained popularity among the general public as a supposed stress-relieving toy. Like stress balls, fidget spinners provide sensory input and encourage movement, which can be helpful for people who have trouble staying still or focusing for long periods.

Scientific evidence on the effectiveness of these tools for stress and anxiety relief is limited and somewhat mixed. Some studies suggest that fidgeting can have a calming effect on the brain by offering a physical outlet for excess energy. This is especially true in settings like classrooms or offices, where the need to sit still for long periods may increase feelings of restlessness or anxiety. In these cases, having something to fidget with may help improve focus and self-regulation.

However, critics argue that fidget spinners, in particular, can become a distraction rather than a benefit—especially in environments that require sustained attention. Teachers and parents have noted that while these tools may help some children, they can disrupt others. In many classrooms, they’ve even been banned for being too noisy or distracting.

Moreover, for individuals experiencing moderate to severe anxiety, stress balls and fidget spinners are not substitutes for proper mental health care. They may provide temporary relief, but they do not address the root causes of anxiety. Mental health professionals often recommend a more comprehensive approach, including therapy, medication (if necessary), mindfulness practices, and lifestyle changes.

That said, stress balls and fidget spinners can still be useful as part of a broader stress-management toolkit. They offer a low-cost, non-invasive way to help manage minor anxiety or restlessness. Their portability makes them easy to carry and use in various settings—from classrooms and offices to public transport or while watching TV at home.

In conclusion, stress balls and fidget spinners may help reduce stress and anxiety for some people, especially when used appropriately and in the right context. While they are not cure-alls, they can offer comfort and aid focus in situations where nervous energy might otherwise be disruptive. As with many coping tools, their effectiveness largely depends on the individual and how the tool fits into their personal stress-management strategy.