There's (Probably) No Tiger in the Waiting Room

Anxiety · Acceptance & Commitment Therapy

There’s (Probably) No Tiger in the Waiting Room

Dr. Strobel

Navesink Psychological Services • 3 min read

In treating anxiety, one of the first things we sit with together is an uncomfortable truth: we can never be completely certain that something bad won’t happen. There’s no guarantee to hand out.

But here’s the part that changes everything : we don’t have to be certain, and we don’t have to win an argument with our anxious thoughts before we’re allowed to live. We can notice the thought, make room for the discomfort that comes with it, and still choose to move toward what matters to us.

That’s the heart of Acceptance and Commitment Therapy (ACT). Anxiety tends to organize our lives around moving away from what feels scary. ACT asks a different question: what would it look like to move toward your values instead : even with the fear riding along?

I often give clients a slightly ridiculous example. It is technically plausible that there’s a tiger in our waiting room right now. Maybe one escaped from a traveling circus, wandered through Red Bank, smelled all the great snacks we keep around, and made its way upstairs. Possible? Sure. Likely? No. So I don’t let that thought take over and stop me from walking through the door. Clients usually laugh, point out how absurd it is, and insist it could never actually happen.

Well. Thanks to the wonderful world of internet algorithms, this landed in my feed: a tiger at a traveling circus leapt into the crowd after a safety barrier collapsed. So apparently I need a new example.

But notice what the story actually shows. The feared thing happened : and no one was hurt. The thought “this could go badly” turned out to be just that: a thought, not a prophecy and not a command. In ACT terms, we’d call this unhooking, or defusion : learning to see a thought as a passing mental event rather than the literal truth we have to obey.

The tiger thought can show up. You can even admit it’s not 100% impossible. And you can still walk into the room.

So don’t let the fear of the tiger stop you. Notice it, let it ride shotgun if it insists, and keep driving toward the life you actually want : the one aligned with your values, where the scary stuff is something you move toward rather than around.

You can do this.

Frequently Asked Questions

What is Acceptance and Commitment Therapy (ACT)?

ACT is an evidence-based form of therapy that helps you relate differently to difficult thoughts and feelings rather than fighting to eliminate them. Instead of waiting until anxiety goes away to start living, ACT helps you make room for discomfort while taking action toward the things you value most.

How is ACT different from trying to get rid of anxious thoughts?

Many approaches focus on challenging or removing anxious thoughts. ACT takes a different angle: it treats thoughts as passing mental events rather than facts or commands you must obey. This skill, called defusion or “unhooking,” lets you acknowledge a scary thought without letting it run your decisions.

What does it mean to move toward your values?

Values are the qualities and directions that matter to you : being a present parent, a dependable friend, a curious learner. Anxiety often pulls us to move away from anything uncomfortable. ACT helps you choose actions that move you toward those values, even when fear shows up along the way.

Does ACT work for anxiety?

ACT has strong research support for anxiety, as well as depression, chronic stress, and many other concerns. Rather than measuring success by how little anxiety you feel, it focuses on helping you live a fuller, more values-driven life regardless of what thoughts and feelings come and go.

Ready to take a step toward your values?

Our clinicians at Navesink Psychological Services in Red Bank and Oceanport can help.

Get in touch

Anxiety Tips: Using AI To Stay Informed Without Spiraling

Anxiety Coping Strategies May 2026  ·  5 min read

Using AI to Stay Informed Without Spiraling

When world events feel overwhelming, the answer isn't avoidance — or a research rabbit hole. There's a better way.

MS

Matthew Strobel, Psy.D.

Navesink Psychological Services

Meet the team ↗

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When something scary is happening in the world — a disease outbreak, a natural disaster, a geopolitical crisis — many of us feel the pull to do one of two things: shut it all out, or consume every piece of information we can find. Both of these instincts make complete sense. And both of them tend to make anxiety worse.

Why Avoidance Backfires

When we avoid something that makes us anxious, we get a small dose of short-term relief. The problem is that we never fully relax — we're just waiting for the anxiety to come back. And it always does. This is the anxiety cycle: feel anxious → try to ignore → feel temporary relief → encounter a reminder → feel anxious again.

World events are particularly difficult to avoid, because they show up everywhere. Imagine trying to tune out a news story by watching a sporting event. Then the announcer mentions it. A player is wearing a warmup shirt. A fan holds up a sign. Suddenly you're right back where you started — and now your avoidance strategy has failed, which can feel even more distressing.

Avoidance provides temporary relief but keeps anxiety cycling. Processing accurate information allows anxiety to naturally resolve.

The Other Extreme: The Research Rabbit Hole

The opposite instinct — consuming every piece of information available — isn't the answer either. Most online content about scary world events is opinion-heavy, sensationalized, or simply incomplete. The more we read, the more questions we find, and the more uncertain we feel. It becomes an endless quest to find the piece of information that will finally make us feel safe. That piece doesn't exist.

Finding the Middle Ground — With AI

What we want is a happy middle ground: enough accurate information to feel grounded, without diving so deep that we destabilize. This is where tools like AI can be genuinely helpful — and they have a real advantage over a traditional internet search.

A Google search returns dozens of links: headlines designed to provoke clicks, opinion pieces, conflicting reports, comment sections. AI, when prompted thoughtfully, returns a synthesized, calm summary. You control exactly what you get.

The Strategy

Tell the AI you're anxious before you ask your question. Ask for a few facts to stay informed. Ask it to end on a positive note. Then stop — don't open links, don't search for more.

Try This Exact Prompt

Here's a real example. Copy and paste this into any AI tool:

Example Prompt

"I have significant anxiety and I am worried about the cruise ship hantavirus. Provide me a few facts about the situation so I can be informed without getting overly anxious. End on a positive note."

The response you'll get should be limited, fact-based, and give you just enough to feel oriented — without opening a door to spiraling. That's the goal.

A Word of Caution

Monitor your use of this strategy. If you find yourself asking AI for information repeatedly throughout the day — checking and re-checking — that pattern is itself a form of the anxiety cycle. Like any coping tool, this works best when used intentionally and sparingly. If it's becoming compulsive, that's worth talking through with a therapist.

Frequently Asked Questions

What if the AI gives me information that makes me more anxious?

That can happen, especially if the topic is genuinely serious. The key is to prompt carefully — specify that you want calm, factual information and a positive close. If you read the response and feel significantly worse, that's a signal to pause AI use for this topic and speak with a mental health professional instead.

Is this the same as exposure therapy?

It borrows from the same principles. Exposure therapy works by gradually confronting feared stimuli so the anxiety response naturally reduces over time. Getting accurate, contained information about a scary event is a mild, manageable form of that — you're engaging with the thing rather than avoiding it, but in a controlled way.

What if I have anxiety about things beyond just world events?

This strategy is specifically suited to informational anxiety — the kind driven by uncertainty about external events. For anxiety rooted in personal, social, or health-related concerns, or for anxiety that significantly impacts daily functioning, working with a therapist is the most effective path. Our team at Navesink Psychological Services specializes in anxiety treatment — reach out anytime.

How many times should I use this strategy in a day?

Once per topic, ideally. The goal is to get enough information to feel oriented and then redirect your attention. If you feel the urge to check again an hour later, try to notice that urge without acting on it — that pause is itself a therapeutic skill.

Anxiety Coping Strategies AI Tools News Anxiety Avoidance Mindfulness Mental Health NJ Navesink Psychology World Events Psychoeducation

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Struggling with anxiety about world events?

Our team at Navesink Psychological Services works with individuals navigating anxiety in all its forms — from everyday worry to more persistent patterns. We'd love to help.

Get in touch ↗

About the Author

Matthew Strobel, Psy.D. is a licensed psychologist at Navesink Psychological Services specializing in sport and performance psychology, evaluations, and anxiety. He holds PSYPACT credentials for telepsychology.

Explore Topics

Anxiety Treatment Cognitive Behavioral Therapy Sport & Performance Psychology Evaluations All Blog Posts

Quick Tip

When you feel the urge to search for more information, try waiting 10 minutes first. Often the urge passes — and if it doesn't, a single, well-prompted AI query is a better choice than an open-ended search.

Ready to talk?

Serving Red Bank, Oceanport, and beyond via PSYPACT telepsychology.

Contact us ↗

Tips for Managing Catastrophizing

Anxiety Mental Health April 28, 2026 · 4 min read

Practical strategies from a psychologist on recognizing and moving through catastrophic thinking.

MS

Matthew Strobel, Psy.D.

Licensed Psychologist · Navesink Psychological Services

navesinkpsych.com ↗

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I was recently interviewed for an article in Parade Magazine on the traits of people who often catastrophize. It's a topic that comes up constantly in my work with clients, and I wanted to expand on some practical strategies here for anyone looking to get a better handle on their own catastrophic thinking.

Catastrophizing is not a character flaw. It is a natural feature of how our brains are wired — and with the right tools, it's something you can learn to work with rather than against.

• 1
  Start with awareness

  Ask yourself: "How big do I think this problem is compared to how a close friend or loved one would rate it?" You can even take it a step further and actually ask that friend to weigh in. If your rating is significantly higher than theirs, that's a signal you may be catastrophizing. The gap between how we perceive a problem and how others see it is often one of the clearest early indicators.
• 2
  Don't add shame to the pile

  When you catch yourself catastrophizing, resist the urge to criticize yourself for it. This kind of thinking is a natural part of our survival system — it's hardwired into our brains and has served an important purpose throughout human history. Accepting that catastrophizing is something most people experience, and that it can even be helpful at times, keeps you from adding more fuel to an already burning fire.
• 3
  Play it out

  Ask yourself: if what I'm afraid of actually happened, what would I do? How would I manage it? Draw on past experiences where you've navigated difficult situations and found your way through. Catastrophizing often creates tunnel vision — we see only the problem and nothing else. The solutions are usually there. We just need to shift our focus enough to find them.
• 4
  Take action

  Think about what you can do right now. Sometimes that means giving yourself permission to step away from the problem — deciding that further thought isn't helpful in this moment and scheduling a specific time to return to it. Getting outside, moving your body (a quick walk, a short workout), or simply changing your environment can open up new ways of thinking. Bringing your full attention to one task — how does the walk feel, how many push-ups can I do — shifts focus and creates space for a clearer headspace.
• 5
  Don't hesitate to ask for help

  Too often, people end up catastrophizing about the fact that they're catastrophizing, and then feel ashamed or embarrassed to bring it up. Reach out to a trusted friend or a mental health professional and let them help you examine your thought patterns. And who knows — with some practice, you might become the friend someone else turns to when they need that same steady perspective.

Frequently asked questions

Is catastrophizing a mental health disorder? ›

Not on its own. Catastrophizing is a cognitive pattern — a way of thinking — that most people engage in to some degree. It becomes a concern when it's frequent, intense, and significantly interferes with daily life or decision-making. It often shows up alongside anxiety and depression, and is something that responds well to therapy.

Can therapy really help with catastrophizing? ›

Yes. Cognitive Behavioral Therapy (CBT) in particular is very effective for identifying and shifting catastrophic thought patterns. At Navesink Psychological Services, our clinicians use evidence-based approaches to help clients develop more balanced, realistic thinking.

How do I know if I catastrophize more than average? ›

The friend check-in described in Tip 1 is a great starting point. If you consistently find that others rate your problems as much smaller than you do, or that you frequently imagine worst-case outcomes that don't materialize, it may be worth exploring with a professional.

What's the difference between catastrophizing and being cautious? ›

Healthy caution is proportional and action-oriented — it helps you prepare for realistic risks. Catastrophizing tends to be disproportionate, difficult to control, and often leads to paralysis rather than preparation. The key distinction is whether the thinking is helping you take useful action or keeping you stuck.

Catastrophizing is one of the most common thinking patterns I encounter in my practice, and one of the most treatable. With awareness, self-compassion, and the right strategies, it's entirely possible to change your relationship with worst-case thinking — and to feel more grounded and capable when life gets hard.

If you'd like support working through anxiety or unhelpful thought patterns, our team at Navesink Psychological Services is here to help.

Reach out at Navesink Psychology

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Anxiety Catastrophizing Cognitive Behavioral Therapy Stress Management Thought Patterns Mental Health NJ Navesink Psychology Red Bank NJ

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More Snow?!?! An Opportunity for Acceptance February 20, 2026 Be Your Best Self, Even When Sick January 24, 2026 Practice What You Preach: The Power of "OK" April 16, 2026

More Snow?!?! An Opportunity for Acceptance

Well, it looks like we are in for another snowstorm Sunday night, with totals reaching multiple inches in the Red Bank area, and chances of snow are high for all of New Jersey.

As I checked the weather, my initial thoughts were “Oh no, not again! We were just starting to see the green signs of spring as the snow from our last storm melted off. This is going to mess up the Monday morning commute and delay schools. I wish it wouldn’t snow again!”

Then it hit me! What a great time to practice some acceptance using skills taught in Acceptance and Commitment Therapy (ACT). While I can not control the storm, I can control my thoughts and feelings about it and make space for the uncomfortable. I can see the joy in changing weather patterns and the excitement of school-aged children, hopeful for a snow day. I can set an intention to get some more exercise shoveling and helping neighbors dig out their cars. If work is cancelled, I can spend the time connecting with my family and friends and live the values that are most important to me.

So, whether we get a light dusting or a full-on blizzard, I am mentally prepared to accept the outcome and find peace in not fighting what I can not control.

Enjoy the rest of winter!

Be Your Best Self, Even When Sick!

Between colds, flu, stomach bugs, and more, this time of year can be especially challenging in our the Red Bank area as colder weather sets in and germs circulate more easily, leaving many individuals and families feeling run down. When the inevitable happens and you find yourself sick, how you respond to that experience matters.

Illness can be an opportunity to practice self-compassion and psychological flexibility. Rather than criticizing yourself for getting sick or becoming frustrated that you cannot function at your usual level, take a step back and acknowledge the reality of the moment: your body is unwell. Acceptance does not mean giving up, it means recognizing what is true so that you can respond more effectively.

Allow yourself to slow down and do the best you can within your current limits. Pushing yourself to maintain the same pace you would have while healthy often prolongs recovery and increases both physical and emotional strain. Choosing rest and care is not avoidance. It is a values-consistent act of respecting your health.

Mindful awareness of emotional reactions can be tremendously helpful while not feeling well. Notice what comes up for you when illness interferes with productivity. You might find yourself thinking, “Why am I so angry that I can’t complete this task?” Approaching these thoughts with curiosity rather than judgment can reveal how harsh or unfair your expectations may be. This awareness creates space to respond with greater kindness toward yourself.

As we move through cold and flu season, remember to care for yourself both physically and emotionally. Practicing acceptance, self-compassion, and flexibility during times of illness supports not only recovery, but long-term well-being as well.

Finding Presence, Meaning, and Connection During the Holiday Season

As the year comes to a close, I would like to wish you a happy and healthy holiday season. This time of year often invites reflection on the meaningful moments of the past year and on the hopes and intentions we carry forward into 2026.

For many, the holidays are full and fast-paced. While we cannot always control the demands placed on us, we can choose how we relate to them. Even brief moments of intentional presence can help anchor us during busy or emotionally charged times. Presence does not require silence or stillness; it can be found in ordinary moments such as preparing a warm cup of cocoa, watching snow fall, wrapping gifts, or even during a routine task such as washing your hands. Gently noticing what you can see, feel, or hear in these moments allows you to step out of “autopilot” and reconnect with the here and now.

The holidays can also bring automatic thoughts and expectations about how we should feel, what the season should look like, or how others should behave. When these expectations go unexamined, they can contribute to stress, disappointment, or guilt. Taking time to notice these thoughts, and asking whether they are helpful or accurate, can create space for more balanced and compassionate perspectives. This is also a great opportunity to step away from social media where the shoulds can be strengthened as we view everyone’s ideal pictures and memories, which is far from the reality we all live.
We also recognize that the holidays can be especially difficult for those who have experienced loss, loneliness, or significant change over the past year. If joy feels hard to access, you are not doing anything wrong. Making room for difficult emotions, rather than pushing them away, can be an important part of healing. At the same time we can utilize the power of connection and small, values-based actions. Reaching out to a trusted friend, family member, or support person can be a meaningful step toward connection, even if it feels challenging at first.

As you move toward the new year, we invite you to reflect on what truly matters to you and to consider small, intentional choices that align with those values. Growth does not require perfection, only willingness and compassion toward yourself!

Here’s to a reflective, connected, and meaningful holiday season, and to a supportive and intentional 2026.

-The NPS Team