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Although more women receive psychotherapy than men, the number of men seeking help has increased over the past decade. The percentage of men who received psychotherapy or counseling rose to 17.3% in 2024, up from 10.6% in 2014, according to Statista, a company that tracks statistical data worldwide.
However, many men who could benefit from psychotherapy resist because they feel it will stigmatize them and because they don’t feel comfortable asking for help. For these people, cognitive behavioral therapy (CBT) may be a solution.
“This type of therapy is like taking a class that teaches you how to better manage your emotions and understand your behaviors,” says psychologist Jennifer Burbridge, associate director of the Cognitive Behavioral Therapy Program at Massachusetts General Hospitalwhich works with Harvard. “Many men find CBT attractive because it is short, structured and focused on current issues.”
How CBT works
The main principle of CBT is that emotional reactions – thoughts, bodily sensations and behaviors – are interconnected and influence each other. For example, if a patient is dealing with anxiety, the therapist can through CBT help them identify the thoughts they have when they are anxious and how these affect their actions or behavior. “CBT then helps people recognize and change their patterns of thinking and behavior when difficult circumstances arise,” explains Burbridge.
CBT is often used to treat depression and anxiety disorders. However, research has shown that CBT can also help treat many conditions related to stress and anxiety, including insomnia, chronic pain, irritable bowel syndrome, chronic fatigue syndrome, fibromyalgia, and migraines.
“CBT can also help people manage difficult experiences, such as a divorce, relationship problems and social anxiety, or just cope with the ups and downs of everyday life,” adds Burbridge.
What to expect
The initial CBT session begins with a detailed assessment of your problems and symptoms, and what you hope to gain from treatment. “You’ll also explore whether any recent changes in your life may be contributing to your problem, such as undiagnosed bereavement, physical ailments or stress in your relationships,” says Burbridge.
You will then work with your therapist to develop an individualized treatment plan with these goals in mind. “Each session has a specific agenda, including different techniques and concepts,” says Burbridge.
Patients are also given “homework” to complete outside of sessions. “Home practice is an opportunity to apply the strategies in real-world situations, to assess their effectiveness. This more action-oriented process may be one of the most attractive features of CBT for men,” observes Burbridge. “CBT also takes a problem-solving approach so it improves quality of life in the here and now, which men may find attractive.”
CBT uses various techniques and strategies to achieve goals. Let’s look at some examples:
Desensitization. Desensitization involves facing and overcoming your fears. In small steps and with the therapist’s guidance you are gradually exposed to the uncomfortable situation until it becomes more manageable. “For example, if you have social anxiety, you can start by making eye contact, smiling and saying hello to three people in the supermarket,” says Burbridge.
Boosting self-confidence. This includes role-playing, in which you try clearer and more direct forms of communication with others. “It can help you improve your relationships and basic interpersonal interactions,” says Burbridge. For example, when communicating with someone, it is good to pay attention to several factors, such as what you are looking for from the other person (what is your goal?) and how well you are nurturing the relationship (using a positive tone and choosing your words carefully).
Activity planning and behavior activation. Activity scheduling (planning to complete a task at a specific time) and behavior activation (encouraging yourself to engage in a task even when you don’t want to) are two techniques that work together to change your mood by changing your behavior.
CBT does not require a lifelong commitment. It usually involves weekly sessions of 50 minutes, for eight to twelve weeks. Ask your primary care doctor for a referral to a CBT therapist or contact your insurance carrier to find CBT therapists. “If you’re not comfortable with in-person sessions, telesessions may also be available,” adds Burbridge.
