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Fidgeting—or small movements of restlessness—can look like tapping your fingers, bouncing your knees and twirling your hair. It can be common among people with attention deficit hyperactivity disorder (ADHD) or anxiety, and has been thought to be a coping mechanism for the body to promote stimulant release and increase focus in people with attention disorders.
Fidget toys can help. Designed to increase focus while alleviating other, more distracting habits, fidget toys give your hands something to do so the mind can effectively redirect its attention, and when needed, relax. Read on to learn more about types of fidget toys and how they can be used to help ease anxiety.
What Are Fidget Toys?
Typically advertised towards children, fidget toys are handheld tools made to help users focus and decrease stress. The toys are also believed to improve learning ability. While there isn’t enough scientific research to support their benefits, they are commonly utilized and recommended by researchers. Fidget toys come in many different forms, such as fidget spinners, fidget cubes and rubber band balls.
How Do Fidget Toys Help With Anxiety?
Individuals with anxiety may fidget or make small movements when they are feeling anxious, restless, impatient or nervous. Fidget toys give these movements an outlet, which can help calm a person’s nerves, relieve stress and serve as a distraction in an overstimulating environment. The toy pulls the user away from any particular stressful thought or situation and provides a temporary form of relief.
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“It gives people a place to park their mental worries,” says Sue Varma, M.D,. a board certified psychiatrist in New York City. “The rhythmic sensation of any motion is a form of self soothing—like tapping your feet or shaking your leg.”
Some toys, when used by adults, can also provide time for a break, she adds. However in some cases with children, certain toys, such as fidget spinners, can become a distraction.
Types of Fidget Toys for Anxiety
There are a large assortment of fidget toys available in a variety of shapes and sizes to meet your personal preference and needs. “Different people will consider different toys more helpful—and luckily they are affordable enough where you can try more than one,” says Dr. Varma.
Fidget Spinners
Fidget spinners, usually made from plastic or metal, are a three-pronged tool that fits in your hand and is meant to be spun. These can be helpful for people who struggle with hand fidgeting, however, in the wrong use case, they have been noted to be distracting.
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Stress Balls
Stress balls vary in size, shape and material and can be an aid in expelling energy and to calm the nerves. These fidget toys have also been shown to signal relaxation, relieve arthritis and strengthen muscles in the wrists and hands. “The squeezing motion of a ball or even just clenching our fist and releasing it is part of a relaxation exercise called ‘progressive muscle relaxation,’” says Dr. Varma. Some stress balls have special features such as added scent to aid in stress relief or resistance options for strength training in physical therapy. Some even have positive affirmations written on them to provide extra motivation and relief.
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Putty
While putty is a common household and classroom item, can also be a sensory fidget toy. Similar to a stress ball, putty or play doh releases tension and stress. Putty comes in a variety of colors and is pocket-sized, but it’s also a silent tool that can be less distracting than other toys, like a fidget spinner.
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Chewable Pendants and Mindful Breathing Straws
Sensory tools aren’t limited to your hands. Chewable pendants are an oral sensory tool for anyone who tends to chew on their nails, hair, pencils, sleeves and more. When searching for chewable sensory toys, be sure to look for toys that are latex-free, BPA-free, lead-free, PVC-free and made with materials that are safe to put in your mouth. These are designed for all age groups, but adult supervision is required if purchasing this type of toy for a child.
Meanwhile, mindful breathing straws derive from the breathing practice called straw breathing—an anxiety-reducing practice that can be used with or without a straw. Straw breathing starts with inhaling normally and naturally through the nose, then exhaling by mouth through a straw, and repeating as necessary. The straw can be a tool to help individuals exhale fully, which helps decrease anxiety or panic and regain natural balance.
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Fidget Cubes
This six-sided toy is a bit more complex, bearing multiple options to keep your fingers busy. Typically made of plastic, each side of the cube includes various activities such as twisting, clicking, spinning or flipping, allowing the hands to stay occupied and the mind to focus elsewhere.
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What To Consider When Looking For a Fidget Toy
There are many options for fidget toys and knowing which fidget toy is right for you, your child or loved one will depend on a few factors. When selecting a fidget toy, the most important thing to recognize is your need, and to identify a toy that feels natural and will benefit you the most.
Need
The goal of using a fidget toy can be to manage anxiety or help with attention and focus, among other reasons. But, when dealing with anxiety, ADHD and other conditions, it’s equally important to seek professional help when necessary. “Using a fidget toy does not replace therapy and it’s best used in short-term situations,” says Dr. Varma. “Along with meditation and deep breathing exercises, using a fidget toy for short-term situations can be helpful.” If you find yourself particularly stressed, anxious or unable to focus in certain situations, consider a fidget toy to help you relax and redirect your focus and attention.
Environment
Environment can also be an important factor to consider when choosing a fidget toy. If in a classroom or office setting, something silent and small may be more suitable to prevent distractions for the user and anyone around them. In these cases, opt for something that can be operated discreetly or quietly, such as a fidget cube, stress ball or putty. These toys will allow you to engage in the situation around you while quietly relieving fidgeting tendencies, anxiety or stress.
Durability
Since these toys are often used in anxious and stressful times, they should be durable enough to withstand wear and tear. If you’re looking to use your fidget toy for stress or anxiety relief, consider purchasing a toy made of a tougher material, such as plastic or metal.
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Look and Feel
Choosing a toy that feels comfortable, satisfying and has your preferred texture and appearance is important to ensure continued use. “Choose a toy based on how it feels to you,” says Dr. Varma. “Some people like something squishy, others like the feel of the cloth and some may want sound.” Make sure you, your loved one or your child enjoy the sensory texture of the fidget toy and feel comfortable using it in public. Dr. Varma also recommends avoiding any toys that may be too small or present a choking hazard for children.
