How to Squeeze a Stress Ball

Stress balls are used to reduce muscular tension associated with stress. While using stress balls has not been validated as a successful stress reduction strategy by research, relaxing your muscles may calm your mind as well. Stress balls come in various shapes, colors and sizes. Most stress balls are made from closed-cell polyurethane foam rubber, a type of foam rubber, filled with gel or foam and covered with a resilient fabric. Use your stress ball whenever you feel overwhelmed at work, school or home. Talk to your doctor if you experience chronic stress. Other stress management strategies may also be beneficial.

Things You'll Need

• Stress ball

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Instructions

• 1

  You can find stress balls at an on-line shops or office supply stores. Most will range from 2 to 3 inches in diameter. Choose a size that fits comfortably in your palm.

• 2

  Squeeze your stress ball when you first notice feelings of anxiety or worry. Hold the stress ball in your hand and squeeze while inhaling. Hold for a few seconds. Concentrate on your movement and breath and clear your mind of other thoughts.

• 3

  Relax your hand and exhale. Notice the tension leaving your hands and fingers.

• 4

  Pause, and then repeat several times, squeezing the stress ball; do it a little harder each time. By tensing up and releasing your muscles, you are practicing progressive muscle relaxation, an effective stress management strategy. Progressive muscle relaxation has been shown to reduce anxiety in response to stress, according to a 2006 study in the "International Journal of Stress Management" (see reference 5).