How to Make Therapy Part of Your Routine for Better Mental Well-Being

Sometimes the biggest hurdle to adding something new into your life is figuring out how you can incorporate it into your routine. You might be eager to start going to therapy, but you find it difficult to find the time, or maybe you’re simply feeling anxious about going, and so you keep putting it off and putting it off…That ends today! Therapy is something that is designed to make you feel better, so it’s important to prioritize it. Today, we’re going to go in depth on how you can make therapy part of your routine so that you can focus on improving your mental 

health. 

First, Find a Therapist

The first step is finding a therapist. Some people have been turned off from therapy because they went to someone they didn’t like, or tried a form of therapy that wasn’t a good fit and they stopped going because they assumed that that’s what all therapy is like and that if it didn’t work for them on the first go then it would never work for them at all. And the reality is that that couldn’t be further from the truth. Going to therapy is a little bit like dating. Sure, some people find a really good fit on the first date, but most other people need to go out with a few people before they find someone they really like. Sometimes you might even date someone for years and then realize that you love them but you’ve outgrown them, and you need someone else to take you on at this different stage in your life. 

Yes, talking to different therapists does take a bit of time and energy, but don’t forget that you are doing this as a way to prioritize yourself. Your health is worth spending this time. And, most therapists offer free introductory meetings of around 15 minutes, which is a great way to figure out if they might be a good fit for you. 

Because it can often be hard taking the first step, it’s a good idea to try to schedule a few of these meetings in the same week. That way you can get the annoyance of finding a good fit out of the way. 

Before you seek out a therapist, visit this article by Medical News Today. It gives you a helpful rundown on some of the different types of therapy that are available. Of course it might be difficult to decide on what is right for you without trying it, but it can give you a good place to start. You might be surprised at what works, so don’t write something off right away – it might just be the thing that changes your life for the better. 

Put Aside Time in Your Schedule 

Some people are able to keep track of their entire schedule in their head without a second thought. But, for the grand majority of the population that is not the case. If you haven’t put aside a designated time for therapy to happen each week then it’s a lot more likely that you’ll never do it. It’s amazing how fast time can slip by when you’re not paying attention. Suddenly you realize that it’s been four months since you said you were going to go to therapy, and now it seems like such an overwhelming task that why would you bother going for it now?

That’s certainly not something you want to have happen, so in order to avoid that you need to put aside time every week in your schedule that’s dedicated to therapy. Don’t just put an hour, make sure you put buffer time on each side of your appointment to make sure you’re not rushed going into it, or feel like you don’t have any time after to decompress or do something nice for yourself (something we’ll cover later in this article).

And, while of course there may be times when you have to switch your appointment time, do try to keep your therapy as consistent as possible, as in choosing the same time each week. Remember, this is about making therapy a part of your routine, and what do we like about routine? The structure and predictability that it provides us. Having therapy at the same time each week gives us something to look forward to and prepare for. Maybe you jot down some feelings or experiences you have throughout the week to bring into your session, or maybe you plan your therapy as a complete day off for yourself so that you can fully dedicate it towards your mental health. However you decide to plan it, making it a part of your regular routine is beneficial to your health in numerous ways. Northwestern Medicine tells us that routine can lower our stress, get better sleep and even focus on better eating and exercise habits. Plus, the idea is that therapy is going to improve your mental well-being as well, so you’re getting a double whammy of goodness by not only doing therapy, but making it a part of your regular routine. Go you!

Take Away Barriers

Sometimes we don’t do things because of something else that’s in our way. While there might be some serious and difficult to navigate barriers like money or time spent caring for others, there are other barriers that might be small in reality, but loom large in our minds. This might be something like nervousness around taking a bus to an appointment, or having trouble signing into an online account to take your therapy session. So, to get past these barriers you need to figure out ways to make therapy as easy as possible for you so that you aren’t tempted to forgo it because of something easily solvable. Arrange for a loved one to drive you each week, or commit to taking a cab. Or investigate those feelings around the bus – are you worried about getting lost or not making it in time? Take an earlier bus and go to a coffee shop nearby to enjoy a relaxing tea before your appointment. Study the bus routes to make sure you know exactly where to get on and off the bus and make sure to keep track of the schedule. Also be sure to keep the number of any emergency contacts on you as well as the phone number for the transit system, so you can call someone for help if needed. 

If you’re doing therapy online or over the phone, which is a very popular option on sites like Total Life, keep step by step instructions beside your computer or tablet so that you don’t need to worry about remembering how to sign in. Get a good set of headphones so you can hear well, and set up a cozy nook in your home where you can relax and do your therapy appointment in private. 

It’s the same kind of concept of putting your gym clothes at the foot of your bed, or making breakfast the night before. Sometimes it’s little things like that that can hold us back from taking part in activities that we know will make us feel better, so why not make it easier for ourselves? Remove the barriers that are standing in your way. It doesn’t matter if they’re a barrier for someone else or not. Everyone has their own blocks, so don’t obsess over whether or not your barrier is “reasonable.” If it’s making it difficult for you to do therapy then it’s something you need to find a solution to. It will feel so much better once you do.  

Do Something Nice For Yourself After

Everyone enjoys having something to look forward to, so why not make it a part of your post therapy routine? Yes, therapy itself might be something that you look forward to, but for many the thought of your weekly therapy session might bring up some conflicting feelings. While it’s true that therapy should help your mental well-being in the long term, it can often be difficult to process some of the feelings that can come up in therapy, especially if you’re not used to being open about your emotions. Talking through your feelings can be difficult and often quite exhausting, and you might find yourself feeling very drained after your sessions. 

That’s why there’s two things you should think about for after your sessions. One is to never plan anything too intensive after an appointment. You don’t want to rush off to a public event or focus on anything that takes up a lot of your thought or energy. You want time to relax and think about some of the things you and your therapist talked about, as there is often a lot of reflection that can happen after some of the discussions you might have in your sessions. 

The other thing you should do is to plan something nice for yourself. See it as a kind of reward for doing something that’s difficult. It might seem silly, but it’s important that we are kind to ourselves and give ourselves a little pat on the back for doing something hard. It’s like getting your kid an ice cream after taking a difficult school exam or playing a soccer game. Everyone is deserving of a little bit of pampering – why not you? 

What you do is up to you. It doesn’t have to be something big and extravagant, just something that makes you feel good. It might be getting yourself a cookie from your local bakery, or curling up in a blanket and listening to some good music for 30 minutes. Or maybe you make yourself a fancy dinner and watch a favorite movie. It can be the same thing, or you can decide on a new treat each week, but do try to make it part of your routine. You can’t control how you’ll feel in therapy, and it can be scary to commit to doing something each week that feels so unpredictable. But, if you know that you’ve put aside time to do something you enjoy after each session, then it’ll make it easier to do the scary thing each week. 

Focus on Other Healthy Habits

If you want to improve your mental well-being, then therapy is a great place to start. But it won’t be therapy alone that will make a difference. While it’s a great first step, improving your mental health means taking a look at all areas of your life to see what is and isn’t serving you. It’s probably going to be hard to stick to therapy without making some changes to the rest of your life – but there’s a good chance that’s why you’ve decided to go to therapy in the first place!

Mental wellness is not just about your mind, but about what’s going on throughout your body. It’s hard to feel centered or peaceful if you’re not getting enough sleep and all you’ve had to eat today is junk food. It’s likely that you’ll talk through some lifestyle changes with your therapist, but in the meantime think about small changes you can make right now to improve your overall routine and help you stick with therapy long-term. The key here is really to focus on little, achievable goals. If you aim for major changes too quickly then it can be difficult to stick to your new routine and it’s a lot more likely that you’ll fall back into your own habits and grow frustrated with yourself. Everyone will find what works for them, but here are a few ideas of some small changes you can make in your life that can contribute to better mental wellness. 

• Have a glass of water every morning. Staying hydrated is important, and starting each day with a glass of water is a nice refreshing way to set you up for success.
• Add a vegetable to every meal. Instead of trying to drastically change your diet, why not add something healthy? Add some broccoli, pepper, carrots or a side salad to every meal for some extra nutrients and fiber. 
• Add five minutes of movement to your day. No matter how busy you are, there’s always time for five minutes of movement. Put on a YouTube video, walk around the block, or simply stand up and dance. Any amount of movement is going to make a positive difference to your health. 
• Do a breathing exercise. There are lots of meditation apps and even YouTube videos that offer guided breathing exercises that are just a few minutes long! It’s a great way to take a quick pause to focus on calming down each day. 
• Set a timer and clean. When we’re in a bad space sometimes a mess can get out of hand. Instead of trying to tackle it all at once, set short timers and commit to cleaning whatever you can for just that amount of time. You’d be amazed at what you might be able to accomplish in just 5 minutes. You can do it once or even several times a day. Suddenly those messes might not seem so overwhelming. 

Hopefully this article gave you some helpful tips on how to make therapy a consistent part of your routine. Remember, it can take time to establish any habit, so be patient with yourself if you struggle or get frustrated. Before long it should be a regular part of your week.