Anxiety rings may provide short-term, mild relief by acting as a fidget tool, offering a distraction, and serving as a grounding technique through a self-soothing action that calms the nervous system. While some evidence supports the use of fidget tools for individuals with anxiety or ADHD, and small studies show a decrease in anxiety levels, anxiety rings are not a substitute for professional treatment and are unlikely to be sufficient for managing significant anxiety disorders. They can be a helpful component of a broader mental health toolkit, especially for those who habitually fidget, but should not be relied upon as a sole solution.
The science behind fidget rings:
Fidget rings give your brain a small, predictable stream of touch and movement. That steady signal helps regulate arousal, attention, and sensory load. People with ADHD and autistic people often fidget for partly different reasons, because their interoception (sense of internal body signals) and sensory processing work differently.
How they work
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Distraction and Grounding:
By focusing on the tactile sensation of rolling or spinning the ring, you can redirect anxious thoughts and ground yourself in the present moment.
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Self-Soothing:
The act of fidgeting with the ring is a self-soothing action that helps calm the nervous system.
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Sensory Input:
The stimulation from the ring can provide a sensory focus that helps with attention, focus, and regulation.
Who might benefit
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Chronic Fidgeters:
Individuals who naturally fidget or pick their skin might find a ring can redirect these behaviors to a less harmful action.
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Those with ADHD:
Fidgeting can help improve focus and attention for people with ADHD, and a ring can serve this purpose.
Important considerations
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Not a cure:
Anxiety rings provide temporary relief and are not a cure for anxiety disorders.
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Not a replacement for professional help:
For anxiety disorders, professional treatment, including therapy or medication, is necessary.
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A part of a larger strategy:
Anxiety rings are best used alongside other coping mechanisms, such as mindfulness, meditation, or therapeutic strategies.
This is why we have developed the regularly updated anxiety resource page. We’ll also list some of the best medicine you can get -
- Therapy - therapy sessions will often help you to recognise your anxiety triggers and develop healthier ways to manage your anxiety. Therapy is so much more accessible these days. Sometimes your work may even offer 5-6 sessions for free and clinics are now taking sessions online so you can access anywhere around the world.
- Exercise - this one as mentioned earlier, releases endorphins and will reduce the stress and anxiety felt.
- Support from others - whether it be your friends, your family or your partner, ensure you have the best support network around you.
- Healthy eating habits - this can improve your mood and energy levels, particularly where you may feel sluggish.
- Medication - there are so many options for medication these days.
- Grounding and deep breathing exercise - which help release anxiety and any stored trauma.
- Sleep - this one is self explanatory however it is good to remind ourselves that we, as adults need 7 - 9 hours of sleep.
- Caffeine - relevant to the one about sleep - we already don’t get enough sleep. It is recommended you have caffeine at least 8 hours before going to bed