How to Prioritize Therapy in a Busy World

Finding time for therapy can feel like just another task on an already overwhelming to-do list. That doesn’t mean you should take a pass on it, though.

Therapy can help you build resilience, manage stress, work through relationship struggles, and navigate challenges in every area of your life, but you can’t do that if you don’t go.

Our team here at Brooklyn Integrative Psychological Services feels so strongly about the importance of therapy that we’ve created this guide to help you find ways to prioritize therapy in an already busy world.

Here are seven tips to help you make therapy a priority.

1. Don’t think of therapy as an optional appointment 

Start by thinking of therapy as a non-negotiable commitment. Just like you wouldn’t skip an important meeting at work or a dentist’s appointment, block out time for therapy and protect that time from other interruptions. Remember, your mental health care is healthcare.

You’ll benefit most from consistent attendance, so pick a regular slot that fits into your week and keep it sacred.

2. Take advantage of teletherapy 

Commuting to our offices in Greenpoint, Union Square, or Midtown, New York City, isn’t always feasible. Teletherapy offers a convenient solution that allows you to meet from wherever you are — at home, on a lunch break, or even in a quiet space between meetings. 

Brooklyn Integrative Psychological Services offers virtual therapy sessions to residents living in New York State, Massachusetts, and Oregon.

3. Start small

If a weekly session feels too challenging to fit in, start with bi-weekly or even monthly appointments and work from there. Even brief check-ins with your Brooklyn Integrative Psychological Services therapist can offer benefits.

Starting small can help build momentum toward regular appointments.

4. Reframe how you think about therapy

If your schedule is packed with work, family, and personal goals, view therapy as an investment in your success. Therapy provides you with tools to manage stress and emotions more effectively, which can make you more productive and grounded in other areas of your life. 

When you see therapy as a resource to help you meet your goals, it can feel more essential than optional.

5. Get comfortable saying “no”

Sometimes, finding time for therapy means letting go of other commitments. Learn to set boundaries by saying “no” to less essential activities or requests that eat up your time.

This could sound like:

• “Thank you for the invitation. I’ve already prioritized time for myself then, but reach out next time!”
• “I’d love to attend your luncheon, but we’ll need to adjust the day/time. I have an appointment and won’t be able to get there until 4. 

When you’re intentional about what you allow in your schedule, it becomes easier to make space for what matters most — including your mental health.

6. Focus on your “why”

At the end of the day, therapy is a powerful way to invest in your mental wellness, and because your mental health affects your physical health, the benefits of therapy extend to your entire body and mind.

Not only does therapy support your overall wellness, but it can also:

• Help you manage anxiety or depression
• Help you work through trauma
• Support your child’s mental health
• Help navigate postpartum struggles
• Help you find the gender-affirming care you need

Reflect on whatever caused you to seek out therapy in the first place. What are your goals for therapy? Write your answers on a sticky note and place it where you can see it daily. 

Focusing on your “why” can help you prioritize therapy when your schedule is already jammed.

7. Use technology to stay organized 

Keeping track of meetings, therapy sessions, after-school activities, or other commitments can be dizzying. The best way to keep therapy — and the rest of your appointments — on the top of your mind is to organize your schedule in a digital calendar. 

Sync your family members’ calendars to avoid double-booked appointments, forgotten appointments, or other schedule faux pas. 

Want to take it a step further? Adjust your Google calendar settings and receive a daily agenda — made from appointments that you put into your calendar — in your inbox every single morning.

It all starts with a call 

Therapy isn’t just “another” commitment — it can be the very thing that helps you excel in all of your other commitments! The best way to prioritize therapy is to take the first step and schedule your first appointment.

Whether you’re interested in telehealth or in-person therapy, individual therapy, child’s therapy, or couple’s therapy, we’ve got what you need under one roof. Call or click to get started.