How cognitive behavioral therapy can help men

While more women than men receive mental health treatment, the number of men seeking help has risen in the past decade. In 2024, 17.3% of men received treatment or counseling in the past year, up from 10.6% in 2014, according to Statista, a company that tracks global data and statistics.

Still, many men who could benefit from therapy resist it because they see it as stigmatizing and feel uncomfortable about seeking help. For these individuals, cognitive behavioral therapy (CBT) may be an option.

“This type of therapy is like taking a class on how to better manage your emotions and understand your behaviors,” says psychologist Jennifer Burbridge, assistant director of the Cognitive Behavioral Therapy Program at Harvard-affiliated Massachusetts General Hospital. “Many men find CBT appealing because it’s short-term, structured, and focused on current issues.”

How CBT works

The main principle of CBT is that emotional responses — thoughts, physical sensations, and behaviors — are interconnected and influence each other. For example, if a patient deals with anxiety, a CBT therapist will help him identify the thoughts he has when he feels anxious and how they influence his actions or behavior. “Then, CBT helps people recognize and change their thinking and behavior patterns when difficult situations occur,” says Burbridge.

CBT is regularly used to treat depression and anxiety disorders. But research has found that CBT can also help people cope with many health conditions associated with stress and anxiety, such as insomnia, chronic pain, irritable bowel syndrome, chronic fatigue syndrome, fibromyalgia, and migraines.

“CBT can also help people manage difficult life experiences, such as a divorce, relationship problems, and social anxiety, or just navigate the ups and downs of everyday life,” says Burbridge.

What to expect

Your initial CBT session begins with a detailed assessment of your issues and symptoms, as well as what you hope to gain from treatment. “You’ll also explore whether any recent life changes may be contributing to your problem, like undiagnosed grief, physical health conditions, or stress in relationships,” says Burbridge.

You and your therapist then work together to develop an individualized treatment plan with those goals in mind. “A specific agenda, incorporating various techniques and concepts, is established for each session,” says Burbridge.

Patients also get “homework” assignments to complete outside of sessions. “Home practice is an opportunity to apply strategies in real-world settings to gauge their effectiveness. This action-oriented process can be one of the biggest draws for men,” says Burbridge. “CBT also takes a problem-solving approach to improving quality of life right now, something men may find appealing.”

CBT employs various techniques and strategies to achieve its goals. Here are some examples.

Desensitization. Desensitization involves facing and overcoming fears. With small steps, and under the guidance of your therapist, you gradually expose yourself to the uncomfortable situation until it becomes more manageable. “For example, if you have social anxiety, you might start by making eye contact, smiling, and saying hello to three people at the supermarket,” says Burbridge.

Assertiveness training. This involves role playing, in which you practice clearer and more direct forms of communication with others. “It can help improve relationships and basic interpersonal interactions,” says Burbridge. For instance, when you communicate with someone, you want to pay attention to several factors, such as what you’re looking for from this other person (what is your goal?) and whether you’re nurturing the relationship (using a positive tone and choosing your words thoughtfully).

Activity scheduling and behavioral activation. Activity scheduling (planning a specific time to complete a task) and behavioral activation (encouraging yourself to engage in a task even when you don’t want to) work together to change your mood by altering behavior.

CBT is not a lifelong commitment. It typically involves weekly 50-minute sessions over eight to 12 weeks. Ask your primary care provider for a referral to a CBT therapist, or contact your insurance provider for CBT practitioners. “If you are not comfortable with in-person sessions, telehealth may also be available,” says Burbridge.

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