How to Make Time for Therapy with a Busy Schedule

You might be surprised to learn that I only offer therapy services Monday through Thursday between 8 AM and 2 PM. While I love doing therapy, I know I work best earlier in the day. My brain isn’t at its sharpest after 4 PM, so holding sessions in the morning and early afternoon allows me to provide my best support. If you're wondering how to fit therapy into your demanding schedule given these hours, here are some practical strategies to make time for this valuable investment in yourself.

Consider Virtual Therapy

If you’re unsure about carving out 45-50 minutes a week for therapy, you may not have considered the extra time in-person sessions typically require. In addition to the session itself, in-person therapy can take an extra hour or more for commuting. This can add up quickly, especially if your time is already stretched thin. Virtual therapy offers a solution that eliminates the commute, maximizing your available time while preserving the full benefits of therapy. Research shows virtual therapy is as effective as in-person treatment, especially for issues like anxiety, depression, trauma, and burnout. It’s also a space where connection can thrive; you and your therapist can still form a strong bond without needing to meet in person.

With virtual therapy, you can do sessions from almost anywhere with a stable internet connection—whether that’s your office, car, or even a quiet park. If you’re in New York State, I can meet you where you are, as long as it’s a private, safe space. Personally, I’m well-versed in "parked-car therapy" and look forward to trying "closet-floor therapy" with you if that’s what works best!

Use Paid Sick Leave

In New York, therapy counts as a medical appointment—even if it’s virtual or in a private office. This classification works to your advantage, as covered employees in New York are eligible for up to 40 hours of paid sick leave, which can include therapy sessions. If you need to schedule therapy during the workday, your therapist may be able to provide a work absence letter, similar to a doctor’s note, if your employer requests documentation. Under New York State law, employers cannot ask for specific medical details, only the time commitment. I cannot offer legal advice so speaking with your HR representative can help you understand whether you qualify as a covered employee and what your specific entitlements are.

In my experience, being upfront with your manager or boss about a weekly medical appointment is the best way to go, however, you know your boss and work culture best. If you’re in an environment that could accommodate an appointment during the day, ask. If you are unsure, it may be worthwhile to still ask.

Taking an Extended Lunch Break

Managers/employers may be open to you taking therapy during your lunch break (although I still want you to take your lunch for lunch) or adding an extra hour to take an extended lunch break. This may include coming in an hour early or leaving an hour later in your work day to offset the 45-50 minutes allotted for therapy. If an hour seems like too much, you might be able to break this down by coming in 30 minutes earlier and leaving 30 minutes later (e.g., shifting from a 9-5 schedule to an 8:30-5:30 schedule which also includes a 1 hour lunch and 1 hour for therapy). Seems doable to do once a week, right?

Reframe Therapy as a Necessity, Not a Luxury

There are so many social media posts that say, “Millionaires never say to themselves, ‘I can’t afford this’. They ask, ‘How can I afford this?” I’d like to apply that same logic here – that not scheduling therapy isn’t an option.

Many people consider therapy as optional or something to turn to only in crisis. However, therapy works best as part of a preventive care routine, not as a last resort (especially in the case of burnout, anxiety, and depression). Reframing therapy as a necessary investment for your mental health can help you see it as a priority rather than an indulgence. Like exercise or eating well, therapy is a foundational self-care practice that can keep you grounded, boost resilience, and improve overall life satisfaction.

Don’t Worry About Going Back to Work “Frazzled”

I’m a pro at seeing people in the middle of their workday, given my hours, which means that I’m also skilled at helping them regulate (a.k.a. go back to their emotional baseline) before sessions end. In fact, I budget in time to help my clients shift back into work (or life) mode so that they can continue showing up throughout the day. For some, these strategies include scheduling sessions when they have hybrid or remote work days and implementing mindfulness practices. So if you worry about being “frazzled” or not being able to function after a therapy session, you are not alone and a skilled therapist will help you navigate these fears while also providing you with practical tools to help ease the transition.

Final Thoughts

If "Start Therapy" has been on your New Year’s resolution list year after year, I hope these tips provide fresh ideas to help you make it work. Therapy doesn’t have to be another burden on your calendar. With some planning, open communication, and commitment, it can be a transformative experience—even in a busy life. By prioritizing therapy, you’re making an investment in yourself that will pay dividends in your life. If you’re still unsure about how you can make therapy work alongside your schedule, contact me today. I’d love to help.

Don’t Let Your Schedule Hold You Back Any Longer

If you aren’t sure where therapy will fit into your busy life, you aren’t alone. Schedule a consultation with The Lavender Therapy to get support from a caring therapist across New York. You can start your therapy journey by following these simple steps:

1. Schedule a consultation today.

2. Learn more from my blogs here.

3. Start taking the first step to improving your mental health!

Services I Offer Across New York

I provide a variety of specialized services to support you. Whether you're seeking help with infertility and pregnancy loss support, postpartum and pregnancy challenges, burnout, women’s therapy, or family planning, I’m here to offer guidance and care every step of the way.

About The Author:

Dr. Ruby Rhoden is a New York-based licensed psychologist who is dedicated to uplifting women through life changes and challenges, including reproduction and parent burnout. She understands how unhelpful behavior patterns and mental health disorders uniquely impact women and uses evidence-based techniques to usher in sustainable change and relief. Dr. Ruby is dedicated to helping women develop healthier habits and relationships with themselves and their bodies so they can connect to others and the world around them again. Dr. Ruby studied at Cornell University and Rutgers, The State University of New Jersey for her Bachelor’s and Doctoral degrees, respectively. In her free time, she enjoys watching reality TV, supporting small businesses, and writing blog posts to remind all women that they are not alone.