Therapy isn’t just about what happens in session—it’s about how change shows up in your real, everyday life. In this Q&A, MindWell NYC therapist Allie Funk shares how she helps clients apply CBT and DBT skills outside of sessions, build collaborative relationships, and create meaningful, lasting change.
How do you help clients apply CBT between sessions?
Answer:
I often emphasize that the most important part of CBT is the work done between sessions. I typically assign some form of “homework” each week—whether that’s a written exercise, a behavior to try, or practicing a strategy in real-life situations.
I don’t want therapy to exist in a vacuum for the 45 minutes we meet. The goal is for it to carry into the other 167 hours of your week. I may also encourage clients to take notes during sessions so they can revisit them later, or even keep a therapy notebook as an ongoing resource.
What’s one DBT skill you often come back to with clients?
Answer:
The PLEASE skills. It’s an acronym for five daily behaviors that serve as building blocks for emotional regulation. When someone is feeling off or struggling to manage their emotions, coming back to these basics can help identify what’s going on and offer a clear, actionable way to move toward a more regulated state.
How would you describe your therapy style in three words?
Answer:
- Collaborative
- Authentic
- Change-driven
What do you prioritize in the first few sessions?
Answer:
My top priority is making sure clients feel safe and understood. I also spend time gathering information so I can fully understand their challenges in the context of who they are as a whole person.
At the same time, I focus on building a collaborative relationship—making sure clients feel comfortable being open without fear of judgment. We also talk about goals and what therapy together will look like so we’re aligned on what we’re working toward and how we’ll get there.
What makes your work feel collaborative?
Answer:
Collaboration starts with clearly defining goals together at the beginning of therapy. From there, we create a roadmap.
In sessions, we often set an agenda to make sure we’re focusing on what feels most relevant. Another key part is openness—I’ll share when I think something could be done differently, and I invite clients to do the same. A strong, honest relationship is the foundation for therapy that actually works.
What’s something clients are surprised to learn about therapy with you?
Answer:
That it can be fun. We’re doing meaningful, sometimes difficult work—but there’s also space for lightness, humor, and moments of joy along the way.
