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Squishy Calming Ball

Updated: Aug 20, 2021

Make a squishy ball to help you bring calm to your body and mind.

What you’ll need: Balloons, flour (any type), funnel, empty plastic water bottle, paper and marker pens

What’s it for?

This activity allows you to reflect on stressful events and serve as a stress relief. Manipulating a squishy ball can have a very calming effect, helping you regulate your emotions and reduce stress.

Check In:

Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.

  • How are you feeling?

  • What are you thinking?

  • How does your body feel?


  • Take the empty water bottle (ensuring it is dry inside) and pour the flour into it using a fennel

  • Stretch a balloon over the bottle opening and turn the bottle upside down

  • Squeeze the flour gently into the balloon by using some air pressure to help the balloon open a little

  • Once you poured enough flour in, pinch the balloon, and take it off the bottle, releasing any extra air. The flour inside should be packed tightly inside the balloon

  • Tie the balloon and wipe it clean. If you would like to decorate your balloon using marker pens, go ahead and get creative with it! Just make sure it dries really well before you start squishing your ball

  • While the ball is drying, think about what made you feel stressed, anxious, or angry in the past and write it down on a piece of paper. Is there anything you feel worried or angry about now? Write it down as well

  • When the ball is dry, start squishing it as you reflect on the moments that caused or still cause you distress

  • Practise deep breathing as you squeeze your ball and remember to use it next time to help you stay calm in a stressful situation

Extra Activity: If you have access to dry grains such as rice or lentils, you can use them instead of flour for a different sensation. How about adding facial expressions on the balloons using a marker pen!

When you’ve finished, spend a moment reflecting on the activity and ask yourself the following questions:

  • How did it feel to manipulate the Squishy Ball in your hands?

  • Can you describe how does your body feel like when you are stressed, worried or angry?

  • How important do you think it is to stay calm in stressful situation?

  • How did you feel after completing this activity?


This activity allows you to manage stressful situations by helping you focus and relax your thoughts and bring a sense of clam to your body. Squishy ball can also offer a great relief when feeling fidgety or bored.

Take a moment to notice how you are feeling at the end of this activity. Did you discover anything surprising? What can you take away to make you feel better about yourself from this activity?

If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures ( Don't forget to subscribe for more fun CAT activities!

Created by Karolina Koman © May 2021


Creative Arts Used: Art

Psychological Areas Explored: Emotional Regulation, Resilience, Emotional Wellbeing

If you enjoyed this activity, you might also like:

These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.

This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).

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