The American Psychological Association warns that stress is a major health problem in the U.S. today. A 2007 poll shows that at least a third of Americans report suffering serious stress, which is negatively impacting their health. As a result, stress management continues to play an increasing role in people's lives. A stress ball is one tool you can use to help eliminate stress. Instead of biting your nails, twirling your hair, clenching your fists, or fidgeting with your fingers at times when you feel stressed, use the stress ball method. It can be effective in reducing stress, but only if you do it correctly.
Step 1
Use the ball when your stress level is high or you need to work off extra energy. Manipulating the ball will help you relax muscles that are tight and tense. The principle behind a hand-held stress ball is to create muscle tension and then release it.
Step 2
Hold the ball in the palm of your dominant hand. Exercise this hand first, as it is usually the most tense.
Step 3
Form a tight fist and squeeze the ball repeatedly for about a minute. Switch the ball to the other hand and do the same.
Step 4
Squeeze the ball with your fingers, applying slow, rhythmic motions. Repeated squeezing of the ball releases muscle tension, as well as relieves emotional stress.
Step 5
Focus on the ball as you tense and then release the muscles in your hand. Redirecting your attention on the ball instead of on what is stressing you can help you think more clearly again.
Step 6
Build up to a speed where you feel comfortable. Experiment with the timing, speed and level of pressure that works best for you. Squeezing the ball too fast or too slow will prevent you from releasing stress.
Tips and Warnings
- Besides relieving stress, the exercise of squeezing a stress ball gets blood flowing and increases strength in your hands. Improved circulation helps to relax tight nerves. Stimulating nerves in your hand signals the brain to produce more endorphins, which can have a sedating effect. Try different types of balls to find the one that offers you the most stress relief. Some balls are made of rubber; other stress balls are made from a durable fabric filled with beans, gel or foam. There are even stress balls that give off a relaxing aromatic scent, like peppermint or lilac, when handled. Purchase a couple of stress balls so that you can keep one at work and one at home. Replace a ball once it begins to lose its pliability, or else you may not be able to achieve the same stress-relieving effects.
- Keep stress balls out of the reach of young children. Many are made from toxic materials that can be harmful if ingested.
