The Surprising Benefits of Fidgeting

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We will discuss hands frequently in this email, so I thought I’d start with some hand trivia.

1. The Statue of Liberty holds a torch in one hand, but what object is in the other?

2. What musical artist brought back the trend of using “Jazz Hands”, through her music video dance?

3. The painting The Creation of Adam by Michelangelo features two hands almost touching. Where can this iconic artwork be found?

   (Answers at the bottom of the page)

Fidget Tools: Small Objects, Big Impact

Life throws us curveballs—whether it’s managing the challenges of neurodivergence, navigating the whirlwind of menopause, or facing the day-to-day stressors that leave us feeling frazzled.

Sometimes, the smallest tools can make the biggest difference. Fidget tools, for example, offer a surprisingly effective way to ground yourself and regain focus in moments of overwhelm.

Did you know Fidgeting can lower your blood pressure?

When I am with my 1:1 clients, be they therapy or marketing clients, I almost always have a stress ball in my hands as I pace or walk on my treadmill. Not only am I conscious of the importance of movement for wellness, but I know that stress balls are more than a former fad. I am not “stressed” when I am with clients - rather I am partaking in self-care/preventative care.

Fidgeting, especially with tools like magnetic beads, stress balls, or squeezable fidgets, is more than a way to pass the time—it can have measurable effects on your body, including reducing blood pressure. This connection between fidgeting and stress regulation lies in how our nervous system responds to physical activity and sensory input.

How Stress Affects Blood Pressure

When stressed, your body activates its "fight or flight" response. This increases your heart rate, tightens your blood vessels, and releases stress hormones like cortisol, which can cause blood pressure to spike. While this is a natural and necessary reaction in the short term, chronic stress can lead to consistently elevated blood pressure, putting strain on your heart and overall health.

Fidgeting as a Stress Reliever

Fidgeting and squeezing fidget tools help counteract stress by engaging your body and brain in calming, repetitive motions. Here's how:

1. Activates Parasympathetic Nervous System
   Fidgeting can help activate the parasympathetic nervous system, responsible for the "rest and digest" response. This system slows your heart rate, dilates blood vessels, and lowers blood pressure after a stressful event.

2. Releases Tension in the Body
   Squeezing a stress ball or engaging with a tactile fidget tool physically releases muscle tension. This signals the brain that it's safe to relax, reducing the cascade of stress-related physiological responses.

3. Increases Mindfulness
   The repetitive squeezing or manipulating fidget tools can act as a mindfulness practice. Focusing on the sensation of touch and movement helps ground you in the present moment, interrupting racing thoughts and promoting calmness. Mindfulness practices like this have reduced stress and lowered blood pressure over time.

4. Regulates Breathing
   Fidgeting often pairs with more rhythmic, controlled breathing. When focusing on a soothing activity, your breathing naturally slows down, which helps relax the body and reduce blood pressure.

Scientific Support for Fidgeting and Blood Pressure

• Biofeedback Connection: Studies have shown that activities requiring physical engagement, such as squeezing a stress ball, can improve heart rate variability (a measure of how well your body manages stress). Better heart rate variability is linked to lower blood pressure and improved cardiovascular health.

• Peripheral Blood Flow: Fidgeting stimulates peripheral circulation, which helps blood flow more efficiently. Improved circulation can help reduce vascular resistance and ease pressure on the heart.

The Science of Fidgeting

Fidget tools aren’t just trendy desk accessories; they’re rooted in neuroscience. For individuals with ADHD, autism, or PTSD, engaging the hands in repetitive, soothing motions can help regulate emotions, improve focus, and reduce anxiety.

For those navigating menopause, with its unpredictable shifts in mood and energy, fidgeting provides a tactile way to redirect restless feelings. Similarly, for anyone experiencing chronic stress or anxiety, the sensory feedback of fidget tools can create a grounding effect, offering moments of calm amidst the chaos.

The Evolutionary Roots of Fidgeting

Fidgeting isn’t a modern phenomenon—it’s deeply ingrained in our biology. Historically, our ancestors relied on physical movement to stay alert and aware of their surroundings.

Small, repetitive actions like rubbing stones or plucking at leaves may have helped early humans manage stress and maintain focus in potentially dangerous environments.

Almost every religion has some element of a fidget tool: rosary beads, Prayer Beads, Stacking Stones, and the Tallit (Prayer Shawl). I am not watering down their spiritual symbolism, but these items also serve as literal touchpoints for the spiritual.

Fast-forward to today, and while most of us aren’t scanning the horizon for predators, our nervous systems still respond similarly to stress.

Fidgeting is a natural outlet for excess energy, helping us release tension and stay mentally sharp.

The Neuroscience Behind Fidgeting

From a scientific perspective, fidgeting activates sensory pathways in the brain, particularly in touch and motor control regions. This form of sensory input can help calm the amygdala, the brain’s center for processing fear and stress.

For individuals with ADHD, autism, or PTSD, fidgeting can help bridge the gap between hyperarousal and focus. 

It provides a predictable, repetitive sensory experience that anchors the mind. This is often referred to as “stimming” (self-stimulating behavior) and is a way to regulate emotions and maintain a sense of calm.

Fidgeting can also function as a mindfulness practice in situations of chronic stress, such as during menopause or while managing anxiety. By focusing on the tactile experience of a fidget tool, we can quiet mental noise and reconnect with the present moment.

Why Fidgeting Works

The repetitive motion of a fidget tool engages the senses, bringing you back into your body and the present moment. This can be especially helpful when your mind is racing, or you feel disconnected. Fidget tools also support mindfulness—by focusing on the simple act of touch and movement, you create a break from stress and an opportunity to reset.

Finding the Right Tool

When choosing a fidget tool, it's essential to find something that feels right in your hands and suits your lifestyle. Some tools are small and discreet, perfect for meetings or on the go, while others are more elaborate and designed for deeper sensory engagement. I like variety.

You can find fidget tools on Amazon, but one great option is SPEKS.

SPEKS are sleek and functional fidget tools. (you can check out their website below- I do not earn a commission on sales- they have sponsored this newsletter)

They are a new and meaningful sponsor, and I am excited to grab some fidget tools for Christmas and Hanukkah gifts and myself. (For those who do not know, I am autistic—I have fidget tools and sand frames everywhere around my home!)

Like learning to take slow, deep breaths, the most straightforward tools can sometimes make a significant impact.

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TRIVIA ANSWERS

1. A tablet inscribed with the date of the U.S. Declaration of Independence (July 4, 1776).

2. Beyonce/All the Single Ladies

3. On the ceiling of the Sistine Chapel.