Could A Worry Stone Provide Anxiety Relief?
Worry stones, also known as thumb stones, are polished stones commonly used as a thinking and relaxation tool. They have become popular for both their visual appeal and potential mindfulness applications. Some people believe that rubbing a worry stone can help ease anxiety, stress, and other emotional challenges—but do worry stones work? If so, what are their uses and benefits?
In this article, we’ll be exploring the origins, uses, and types of worry stones. While worry stones may help supplement professional mental health treatment, they aren’t a replacement for it, so we’ll also explore signs that you might benefit from working with a therapist rather than relying on a worry stone.
1.7M reviews with a 4.9/5 ★ session rating
Find the right therapist for you.
What type of therapy are you looking for?
Let's walk through the process of finding the right therapist for you! We'll start off with some basic questions.
What is a worry stone?
A worry stone is a stone with a thumb-sized indentation, generally in the shape of an oval, designed to be rubbed and manipulated in the hand. Worry stones come in many colors, some solid and some variegated. Larger worry stones are sometimes called “palm stones.”
Research on the origins of worry stones is scarce; however, they are commonly believed to have been in use for centuries in places like Ireland and ancient Greece, as well as among certain Native American tribes.
How are worry stones made?
Worry stones can be made in several different ways. Some individuals obtain worry stones by pulling them from a body of running water, where they’ve had a chance to become smooth over years of erosion. However, not all worry stones are made of rock, and many are man-made using bone, metal, wood, ceramic, glass, or another natural material.
Why do people use worry stones?
Worry stones have developed a reputation for helping to promote mindfulness and presence. Like breathing during meditation, the repetitive motion of rubbing a worry stone can be a mindful activity that helps keep the user grounded in the present moment. This may be useful for deep thinking, decision-making, and coping with the stresses of daily life.
What’s the benefit of a worry stone?
One of the specific benefits of worry stones is that they tend to be easy to use in any situation. You simply carry them with you in your pocket, purse, or wallet and use them whenever you like. You don’t have to learn any complex techniques to use a worry stone; just rub it between your thumb and forefinger. Below are a few examples of situations in which you might use a worry stone:
Reflexology
Reflexology is a type of massage that may help relieve tension by stimulating reflex points in the feet, hands, and head. In reflexology, a worry stone may be used to impact specific points in the thumb and fingers. Although reflexology is considered an alternative treatment, not a conventional medical treatment, some believe it affects signaling in the nervous system and releases endorphins.
Anxiety
Worry stones may help promote relaxation and make anxious moments easier to manage. They may also be a helpful way to gauge your anxiety levels; if you have a worry stone, monitoring how much you use it may help you understand how much anxiety you’re feeling. Some people may also find that rubbing a worry stone can be a helpful grounding activity in high-anxiety moments.
Tension
Muscle tension can come from physical or psychological stress. Rubbing a worry stone may help relieve tension in your hands by working the muscles involved. Its potential calming effect may also provide indirect relief if psychological stress is causing muscle tension in other parts of your body.
Stress
Stress can be quite common in modern life. While a worry stone may not be enough if you’re feeling overwhelmed by stress on a regular basis, it can sometimes provide an easy-to-use, low-profile way to reconnect with the present moment during stressful times.
Distraction
Worry can negatively affect emotional well-being, making it hard to show yourself unconditional love and practice self-care. Worrisome situations can’t always be avoided. However, distraction can sometimes make it easier to channel your thinking away from unproductive and anxious thoughts—especially when the circumstances are beyond your control. At times like those, rubbing a worry stone may help you focus on the here and now and let your worries fade until you are able to properly address them.
Disruption of destructive coping methods
Sometimes difficulties with stress and anxiety manifest as nail biting, hair pulling, skin picking, and other compulsive behaviors. You may be able to use a worry stone as a substitute for these types of habits, although compulsions can often be difficult to break without professional mental health support.
Therapeutic aid
Worry stones can also be used during therapy, where they may help provide anxiety relief during challenging moments—for instance, during complex therapy sessions for PTSD and trauma. In these situations, rubbing a worry stone may aid patients in gathering their thoughts, staying present, and managing distressing feelings.
30,000+ therapists with diverse specialties
Choosing the right worry stone for you
If you’re thinking of getting a worry stone, take some time to consider what characteristics would bring you the most comfort. Prioritizing stones that have a smooth texture or a surface that you would enjoy touching may help you feel grounded and find solace in moments of stress. You might also want to make sure your worry stone is the ideal size to put in your purse or pocket so you can easily reach for it whenever you like.
Beauty may also be a consideration when choosing a worry stone. Having a stone that you enjoy looking at may make you more likely to use it when the moment comes. Ultimately, however, picking a worry stone can be a personal decision, so remember to trust your intuition and avoid putting pressure on yourself to find the “perfect” stone.
Do crystals and gemstones matter?
“Crystal healing” is the use of stones, or “healing crystals,” to allegedly heal the mind and body and generate positive energy. Crystal healing is not an evidence-based practice; however, many individuals still use crystals to promote their own spiritual growth and connect with the natural world.
Worry stones, likewise, have not been shown to have healing properties, but may still provide value on a personal level. Their benefits typically come from the grounding act of rubbing the stone, rather than any inherent properties of the stone itself.
Common gemstones used as worry stones
Many people who use worry stones choose those made of semi-precious gems and crystals, and certain stones have been alleged to have specific influences. While there is little to no evidence supporting the healing properties of specific stones, some common types used as worry stones include:
- Rose quartz
- Clear quartz
- Moonstone
- Jasper
- Black onyx
- Black agate
- Moss agate
- White selenite
Limitations of worry stones and when to seek support
One of the biggest limitations of worry stones lies in the fact that they often cannot address the root cause of anxiety, stress, or other mental health concerns. Although worry stones may help promote mindfulness, there is very little research supporting specific benefits or showing that worry stones can treat mental and physical health concerns.
For this reason, worry stones are not a substitute for a comprehensive mental health plan. Even if you’ve been using and enjoying a worry stone, you may want to seek professional support if:
- Your worries and fears are hard to control or interfere with your daily life
- You experience ongoing feelings of sadness or hopelessness
- You notice changes in your eating or sleeping habits
- You find yourself using alcohol or other substances to cope with your feelings
- You notice physical symptoms, like unexplained pain, fatigue, or nausea
- You feel you might benefit from talking to someone for any other reason
Learn self-soothing strategies in online therapy
Therapy, including online therapy, can help you cope with anxiety by providing advice, stress-reducing techniques, and other strategies to support your emotional well-being and promote self-love. For example, with cognitive behavioral therapy (CBT), you can learn to identify and reshape the thought patterns that are contributing to symptoms of anxiety and stress. A therapist may also be able to suggest helpful ways to incorporate worry stones into your mental healthcare routine—for example, as a physical anchor during meditation or other mindful activity.
Online cognitive behavior therapy has been found to be just as effective as face-to-face therapy. Some individuals may even find online therapy to be more effective, as it can help remove many of the barriers that are in place with in-person therapy, such as:
- Scheduling challenges
- Difficulty in getting to and from appointments
- High costs
- Stigma
- Lack of available therapists in certain areas
Therapy that fits your life
Flexible, accessible, and built around you
- ✓Transparent pricingNo hidden fees, know what you’ll pay upfront
- ✓Fast matchingYou can get matched in as little as 48 hours
- ✓In-App SchedulingMessage, chat, or schedule live video
- ✓Easy to switchChange therapists anytime until you find the right fit
- ✓Tailored supportCredentialed professionals with diverse specialties
Pricing is based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply.
You can talk to a licensed counselor at BetterHelp for help with anxiety, stressful situations, relationships, or any other mental health challenges you’d like to discuss. You may connect with BetterHelp’s network of licensed counselors from the comfort of your own home (or wherever you have an internet connection) via phone call, video chat, or instant messaging.
Takeaway
Worry stones are smooth stones that can be rubbed in stressful moments. Some individuals find them helpful for relieving stress and promoting mindfulness; however, worry stones are not a replacement for professional mental health treatment. If stress, anxiety, or other challenges are interfering with your daily life, you may want to connect with a licensed therapist, either in person or through a platform like BetterHelp. Treatments like cognitive behavioral therapy (CBT) can be powerful tools for overcoming various mental health challenges, so if you’re struggling for any reason, remember that help is available.
What does a worry stone do?
A worry stone may be able to:
- Provide temporary distraction from worry, anxiety, and other difficult emotions, particularly in situations beyond your control.
- Offer a possible alternative to compulsive coping strategies, such as nail biting, skin picking, or hair-pulling
- Relieve muscle tension in your hands by rubbing or squeezing the stone
- Complement talk therapy or other mental health interventions by offering a physical source of comfort and relief
- Aid in reflexology by impacting points in the thumbs and fingers
- Increase your awareness of your anxiety, stress, and other emotions based on how frequently you use your stone.
You may also use your worry stone for other purposes, and these uses can evolve as your needs, stressors, and goals change.
How do you use stones for anxiety?
If you have anxiety, you may be able to use a worry stone to:
- Increase self-awareness: By paying attention to how often you use the stone, you may be able to gauge how much anxiety you’re feeling. This technique can improve your self-awareness and offer helpful information to your therapist during sessions.
- Relieve tension: Anxiety can increase muscle tension and cause other forms of physical discomfort. By rubbing a stone, you can work your hand and finger muscles and relieve some of this tension.
- Complement psychotherapy and other treatments: If you’re working with a therapist or another mental health professional, they may recommend that you bring your stone during sessions and pay attention to when and why you use the stone. Particularly in complex therapy situations, worry stones can offer a comforting sense of familiarity when addressing anxiety and other challenging emotions.
What should a worry stone be made of?
A worry stone is typically made of a smooth, visually appealing material. You can choose whichever material appeals the most to you, whether it’s natural or human-made.
While worry stones can be made with various materials, some common types include:
- Connemara marble
- Bone
- Metal
- Wood
- Ceramic or glass
Polished semi-precious gemstones, such as rose quartz or moonstone, are another popular material used to make worry stones. Other gemstone types commonly used for worry stones include:
- Amethyst
- Jade
- Lapis lazuli
- Tiger’s eye
- Smoky quartz
- Rose quartz
- Hematite
- Red jasper
- Obsidian
Can you make your own worry stone?
Yes, you can make your own worry stone by sculpting it from metal, wood, glass, or even clay, depending on your skills and available materials. You can make a simple oval shape with clay or salt dough and personalize the stone with paint, stickers, glitter, and other creative accents.
Are worry stones effective for anxiety?
Worry stones alone typically aren’t an effective solution for anxiety. However, a worry stone may be a helpful complement to a more comprehensive anxiety management program.
What is the best worry stone for stress and anxiety?
The best worry stone for stress and anxiety can be subjective. That said, a stone with a flat, smooth surface may be more useful for relieving stress, as this can make it easier to rub. Keep in mind, however, that simply using a worry stone may not be enough to soothe anxiety and stress without additional professional support.
How do you pick the right worry stone?
You can pick out a worry stone by considering what material, aesthetics, and texture would be most appealing to you and most appropriate for your needs. For instance, if you plan to use a worry stone for rubbing, you may want to find one that’s smooth and small enough to fit in your pocket or purse. This may make you more likely to use it.
How do you charge or cleanse a worry stone?
“Charging” or “cleansing” a worry stone with energy is a subjective concept, and there is very little evidence to support the idea. That said, the “charging” process typically involves leaving your stone in the sunlight or moonlight for a specified period of time, or placing it in a source of running water.
What happens if you break a worry stone?
If you break a worry stone, you can either glue the old stone back together, replace it, or bury the original pieces as a symbolic gesture. (Keep in mind that some worry stones are not made of actual stone, so you may want to avoid burying worry stones made of plastic or other potentially toxic materials.)
Can worry stones help with extreme anxiety?
While worry stones can be a helpful mindfulness tool, they are not a treatment for extreme anxiety or panic attacks. Some people may find that focusing on the texture of a worry stone can be helpful for grounding themselves during periods of anxiety, but this may not be true for everyone. If you’re experiencing persistent or extreme anxiety, you may want to connect with a licensed mental health professional.
- Previous Article
- Next Article