How to make a stress ball: A step-by-step guide
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits of stress balls, how long they last, and the materials you need to make your own. Plus, how to make a stress ball in 9 steps.
There are a lot of ways to cope with stress, but one is especially simple — squeezing a stress ball. Stress balls are pretty much exactly what they sound like. They are soft, pliable balls that are perfect for squeezing when you’re feeling anxious or frustrated. By doing so, you can release built-up stress, improve your focus, and strengthen your hand muscles. You may have one lying around your house right now — but if not, making one is pretty simple. All you need are a few basic materials and about five minutes.
Potential benefits of stress balls
Squeezing a stress ball can benefit you physically and mentally.
Reduces muscle tension: Squeezing a stress ball helps to relax the muscles in your hands and can release tension elsewhere in the body too.
Improves focus and attention: Using stress balls can enhance your focus and attention span, particularly in educational settings and for those who learn best by doing.
Alleviates anxiety and stress: Stress balls have been used to reduce anxiety and stress during medical procedures and in stressful situations.
Enhances blood circulation: Regularly squeezing stress balls can improve blood flow in the hands and arms, which helps to soothe and relax you.
Simple and cost-effective tool: Stress balls are a low-cost, accessible, and practical method for managing stress and improving mental well-being.
What materials do you need to make a stress ball?
Balloons: Balloons have a stretchy, squeezable surface that can hold most stress ball fillings. Use high-quality balloons for the best durability, and consider a double layer to make your stress ball more robust.
Funnel: A funnel can help you fill the balloon without spills. If you don't have a funnel, you can make one by cutting the top off a plastic bottle.
Filling: The type of filling influences the texture and firmness of your stress ball.
Flour: For a soft and malleable stress ball
Rice: Gives more texture and firmness
Fine sand: Perfect if you prefer a more solid stress ball
Cornstarch: A smooth texture gives a slightly softer, yet solid stress ball
Newspaper or cloth: Lay some newspaper or a cloth on your workspace to catch any spills while you're filling the balloon.
Scissors: To double-layer your stress ball for extra durability, use scissors to cut the neck off the second balloon.
Essential oils (optional): To add an aromatherapy element to your stress ball, use a few drops of essential oils. Popular choices include lavender, thought to promote relaxation, eucalyptus—believed to relieve stress—and citrus oils, for an uplifting scent.
A step-by-step guide to make your own stress ball
Making your own stress ball is a fun and easy project that can provide you with a handy tool for stress relief.
1. Prepare your workspace
To make the process as mess-free as possible, clear a table and lay down newspaper or a cloth. Gather your materials and get organized.
2. Stretch the balloon
Stretch your balloon by inflating it and letting the air out a few times to make it easier to fill.
3. Attach the funnel
Place the funnel’s spout into the neck of the balloon.
4. Fill the balloon
To add essential oils for scent, mix a few drops into the filling before pouring it into the balloon. Slowly pour your filling into the funnel, tapping or shaking the funnel gently to help move the material into the balloon. Continue filling until the balloon reaches the size of a palm-sized ball.
5. Remove the funnel and release air
Carefully remove the funnel from the balloon’s neck. Gently squeeze the balloon to let out any excess air so your stress ball is firm and not too squishy.
6. Tie the balloon
Tie a knot in the neck of the balloon to seal it tightly and prevent the filling from leaking out.
7. Double balloon for durability
To help prevent leaks and extend the life of your stress ball, take a second balloon and cut off its neck using scissors. Stretch this second balloon over the filled and tied balloon.
8. Check for leaks
Squeeze your stress ball gently to check for leaks. If it feels too loose or squishy, add more filling and re-tie the balloon. If there are any leaks, you can start over or patch small holes with durable tape.
9. Customize your stress ball
Personalize your stress ball to make it more enjoyable to use.
Colored balloons: Use your favorite color balloon to create a vibrant stress ball.
Drawings and stickers: Use markers to draw designs or add stickers to your stress ball. Creative activities like decorating your stress ball can add to the overall stress-relieving experience.
Tips for using and maintaining your stress ball
5 tips for using your stress ball
1. Regular use: Squeeze your stress ball whenever you feel stressed or anxious to help release tension and calm your mind.
2. Focus on breathing: Use your stress ball with deep breathing exercises. Inhale deeply through your nose while squeezing the ball, and exhale slowly through your mouth as you release your grip.
💙 Spending even just one minute to Pause to Breathe as you use your stress ball can be supportive in calming down your mind.
3. Incorporate into your routine: To build a regular habit, use your stress ball during routine activities like watching TV, reading, or sitting at your desk.
💙 Learn how to create healthy habits and Turn Choice Into Routine with guidance from Jay Shetty.
4. Hand exercises: Squeeze the ball firmly, hold it for a few seconds, then release. Repeat this several times to strengthen your hand and finger muscles.
5. Mindfulness practice: Use your stress ball as part of a mindfulness practice. Focus on the sensation of the ball in your hand, its texture, and the feeling of your muscles contracting and relaxing. This can help you stay present and reduce stress.
💙 Practicing mindfulness gives you the foundation to Be Here and Be Present.
6 tips for maintaining your stress ball
1. Proper storage: When you’re not using it, store your stress ball in a cool, dry place. This prevents the material from degrading and helps maintain its shape and durability.
2. Regular inspection and repair: Check your stress ball regularly for signs of wear, such as small holes, weak spots, or leaks. If you find one, patch it with a piece of tape to help you prolong the life of your stress ball.
3. Cleanliness: If your stress ball gets dirty, wipe it with a damp cloth. Avoid using harsh chemicals that might degrade the balloon material.
4. Gentle use: While stress balls are designed to be squeezed, they can burst or wear out if you squeeze them too hard. Squeeze gently and gradually increase pressure if needed.
5. Timely replacement: Stress balls won’t last forever. Replace your stress ball when it shows signs of wear or no longer provides the resistance and texture you like.
6. Eco-friendly disposal: If you used biodegradable materials, compost the filling and recycle the balloon if possible.
Make a stress ball FAQs
How long do stress balls last?
A well-made stress ball can last anywhere from a few weeks to several months, depending on the materials and how often you use it.
Quality of materials: High-quality balloons and durable fillings like rice, fine sand, or cornstarch tend to last longer. Biodegradable or weaker materials may degrade faster, especially with frequent use.
Usage frequency: A stress ball that’s used daily will wear out more quickly than one that’s used occasionally. Regular, intense squeezing can cause the balloon to stretch and eventually break down.
Storage conditions: Keeping your stress ball in a cool, dry place can help prevent the materials from degrading. Avoid exposing it to extreme temperatures or direct sunlight, as this can weaken the balloon.
Maintenance: Check your stress ball for signs of wear and fix minor issues—such as small leaks— with tape or another balloon layer.
How can I make a stress ball without using a balloon?
If you want to avoid using balloons, you can create a stress ball using alternative materials.
Fabric pouch: Use a small fabric pouch or sew your own using a durable material like cotton or nylon. Fill it with rice, sand, or beans, then sew or tie it securely.
Glove finger: Cut the finger off an old glove (rubber or fabric). Fill it, and tie the open end securely with a strong knot or an elastic band.
Sock stress ball: Use a small sock, fill it, and tie a knot at the open end.
Are there eco-friendly alternatives to the typical stress ball materials?
There are several eco-friendly alternatives to the typical materials used in stress balls.
Biodegradable balloons: Balloons made from natural latex may be biodegradable.
Natural fillings: Organic materials such as dried beans, lentils, birdseed, or small pebbles.
Fabric alternatives: Instead of using balloons, consider using natural fabrics like cotton or burlap to make the outer layer of your stress ball.
How do I fix a leak in my stress ball?
If you discover a leak in your stress ball, it’s often possible to repair it.
Identify the leak: Find the exact location of the hole or tear in the balloon or fabric.
Small leaks: For small holes, use a piece of tape or a small adhesive patch to cover the leak. Make sure the area is clean and dry first.
Larger leaks: For larger holes or tears, replace the balloon or fabric altogether. Carefully cut away the damaged balloon and transfer the filling to a new balloon or fabric pouch.
Extensive damage: If your stress ball splits, make a new one.
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