Anxiety is something nearly everyone experiences at some point in their lives, but it can also be a persistent disorder, called generalized anxiety disorder, or GAD. Treatment and management of anxiety and its symptoms can include various clinically proven techniques, as well as some alternative options like stress balls. More traditional treatments include therapy, medication, relaxation and exercise. Individuals with anxiety that inhibits daily life should contact a health professional for help. The use of a stress ball may reduce anxiety temporarily, or provide a much needed distraction.
Step 1
Purchase a stress ball. Most stress balls are generally the same in shape and size. Some may contain gel, and others may contain cotton or similar stuffing. You may prefer one texture over another, so try various versions before you settle on a purchase.
Step 2
Keep the stress ball close to you when you are in the environment that normally triggers anxiety.
Step 3
Begin squeezing the stress ball at the first sign of anxiety. Signs to look for include muscle tension, feeling restless, increased heartbeat, rapid breathing, sweating, irritability and headache, states the University of Maryland Medical Center.
Step 4
Squeeze the ball however it feels comfortable. This may mean rhythmically clenching the ball, or squeezing it and holding it a few seconds before repeating.
Step 5
Focus on the tightening of the muscles as you clench the ball. When you let go of the ball, notice the difference in the tissues of the body as they relax.
Step 6
Intensify this exercise by tightening each of the muscle groups of the body for 2 or 3 seconds and then letting the muscle group relax. When possible, close your eyes and focus on your breathing as you do this. Begin at the toes and work your way up the body until each group of muscles have been tightened and relaxed.
Tips and Warnings
- Take deep breaths while squeezing the ball or performing the muscle exercises.
- Moderate to severe signs of anxiety, such as trouble breathing or chest tightening, should be evaluated by a mental health professional. While they aren't life-threatening, they can indicate a more significant form of anxiety. Stress balls have not been proven to be effective in treating anxiety, but they can provide distraction and encourage relaxation to reduce the symptoms. Exercising and taking time to relax can have the same effect on anxiety as a stress ball.
