I Can't Stop Thinking About This Stress-Relief Method From Ancient Greece

As a certified health coach and wellness journalist, I am familiar with a wide range of stress-reducing habits. Deep belly breathing, meditation, yoga…I've tried it all. But recently, I learned about a stress-reducing method I hadn't heard of before that originated in ancient Greece. After all, stress is nothing new.

"Komboloi" is the Greek word for worry beads, derived from the Greek word "komboskini," meaning prayer rope. Traditionally, worry beads were made with an odd number of beads, with a length roughly two palms wide. At the end of the komboloi is a fixed bead that doesn't move.

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In times of stress, someone can use the komboloi by starting at the end of the thread and pulling the thread forward, using the thumb and index finger until reaching a bead and causing it to hit the fixed bead. Then, this is repeated until all the beads have been moved forward. Another way to use worry beads is to hold them all in one hand, rolling them against each other, which creates a clicking sound.

I talked to psychologists familiar with komboloi about why they are so effective for stress relief. Keep reading to see what they said.

Related: The Science of Stress: What's Going On In Our Bodies When We're Stressed?

Why Worry Beads Can Help Relieve Stress

Licensed psychologist Dr. Cynthia Edwards-Hawver, PsyD ,says she uses worry beads herself and that there's a science-backed reason why they can help relieve stress. "Neuropsychology shows that the repetitive motion of handling worry beads engages areas of the brain that promote relaxation, emotional regulation and focus," she says. For this reason, she says worry beads can be especially beneficial for people with anxiety or ADHD.

"They calm the nervous system by activating the parasympathetic nervous system, which is responsible for relaxation. The rhythmic movement signals the brain that it's safe to shift from a stress state, or fight-or-flight, to a more relaxed state, aka the rest-and-digest state," Dr. Edwards-Hawver says.

Related: 92 Ways to Stress Less This Week

Becky Reiter, LPC-S, SEP, NARM , a licensed professional counselor specializing in anxiety, says that the worry beads provide a tactile distraction that calms the nerves in times of anxiety or stress. "The repetitive motion of moving the beads through your fingers encourages mindfulness, grounding you in the present moment and interrupting anxious thoughts," she says. Pretty quickly, Reiter says that the rhythmic action of moving the beads soothes the nervous system, slowing breathing and heart rate.

Dr. Edwards-Hawver agrees that the tactile sensation of touching the beads is a key reason why worry beads are so soothing. "The tactile sensation of beads rolling through your fingers provides sensory grounding. This is a technique used in cognitive-behavioral therapy for anxiety management. Engaging the sense of touch helps bring attention away from anxious thoughts and into the present moment," she says.

Related: 6 Scientifically-Proven Ways to Fight Stress

Worry Beads As a Ritual

Worry beads aren't just reserved to be used in a time of stress; they can become a meaningful daily ritual. "For many, komboloi carry symbolic meaning, representing patience, reflection and the passage of time—reminders that anxiety is temporary," Reiter says. "While they're not a replacement for professional support, they can be a simple, calming supplement to other coping strategies. If using them brings you comfort, they're worth incorporating into your routine as a gentle way to care for your mental well-being. Small acts of self-care, like this, can make a meaningful difference."

Dr. Edwards-Hawver says they can also be used to replace bad habits, such as nail biting, hair pulling, skin picking, compulsive eating or scrolling on your phone. "They are a mindful way to self-soothe. Psychologically, they can provide reassurance, comfort, predictability and a sense of control. Worry beads can be used as a calming ritual, to help with grounding yourself during stressful situations," she says.

Some places to buy authentic komboloi online include The Komboloi Shop , The Beaded Garden and Constantin Creations . Integrate them into a daily meditation practice or keep them handy, in your pocket or purse, to be used in times of stress. After all, it's been effectively used for centuries! 

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Related: 15 Best Journals To Help Reduce Stress and Anxiety

Sources

• Dr. Cynthia Edwards-Hawver, PsyD , licensed psychologist and CEO at Dr. Cynthia Edwards-Hawver, Psy.D. and Associates

• Becky Reiter, LPC-S, SEP, NARM , licensed professional counselor supervisor specializing in therapy for anxiety, trauma, grief and loss and chronic illness