It’s hard to imagine that we are entering month six of the pandemic. I have observed (and experienced) a dynamic range of emotions associated with the worry of getting sick, fear of the unknown, social isolation, and anxiety around the economic impact. One negative emotion that we shrug off as being less important than the big three (depression, anxiety, anger) is BOREDOM. Ongoing boredom can lead to loneliness, lack of motivation, and even depression. In this pandemic, boredom has become one of the most common concerns I hear from clients.

In the book Intimate Connections by Dr. David Burns, he discusses how to manage loneliness, and I think its relevant for boredom as well. As Dr. Burns explains, if you have ever experienced loneliness, you’re probably quite aware of how negative life can seem. Strangely, your current situation doesn’t actually cause loneliness and boredom.  The negative feelings come from how you think about your situation. You can prove this by simply finding one person in the same situation that doesn’t feel the same way that you do. If you’re willing to learn to think about your situation in a more positive way, you can overcome feelings of loneliness and boredom.

You must learn to appreciate time with the one person that will always be there, YOU! These are a few of the recommended activities to consider (per Dr. Burns):

  • Think of activities you used to enjoy (games, playing an instrument) Give them a try
  • Think of things you’d enjoy doing with someone else and try them by yourself (hiking, shopping)
  • Do something you’ve been putting off (balance checkbook, write letters, organize your files)
  • Seek spiritual growth (get involved in your church or synagogue)
  • Do something for self-improvement (exercise, diet)
  • Start a hobby (collecting, gardening, skydiving!)
  • Get involved in a sport (local team, events, biking)
  • Do something for others (a charity, big brother/sister, food drives, ministries)

Starting something new may feel daunting, even overwhelming. One way to get started is to only commit to a simple task. For example, instead of committing to balancing the checkbook, just commit to prepare it for balancing (find it, place a pen next to it, make sure you have what you need). Then, if you feel like doing more, go for it! Next time, commit to another new task (maybe just balance one page) and so on.

If this blog motivates you to start something new (or old) feel free to leave a comment. I’d love to hear about activities, hobbies, etc. that help you get through these days!!

Chris Guzniczak, LPC

Flower Mound Counseling



I’m feeling extremely Blessed today because I have officially incorporated Chris Guzniczak Counseling, LLC. It’s been a long journey and I can’t express how much it means to be in a position to help people heal mentally and emotionally.

I chose the open Delta symbol with an arrow as my logo. The open Delta symbol represents being open to change and the arrow symbolizes progress (or moving forward). I can’t imagine a more fitting representation for the counseling process.

Counseling works because it allows for a safe environment for a client to be vulnerable, process (experiences, traumas, emotions, beliefs, relationships), and change the way he or she thinks (about self, others, the world). Therefore, a client’s success literally depends on his or her willingness to be vulnerable (open up), and change (move forward).

There are two important truths about emotions that I have learned along this journey. First, self-acceptance is at the core of emotional health. While this should be a given because we are all perfectly unique and made in His image, accepting ourselves (with all our faults) can be a long process. Second, emotional healing requires the willingness to be vulnerable.

Early in this journey, I came across a book called “The Feeling Good Method” by Dr David Burns. I strongly recommend this book to anyone interested in emotional health. I have gotten certified as a TEAM CBT Therapist and have utilized the Dr. Burns methodology with every client. I’ve also gotten Level 1 Certified in the Gottman Method Couples Therapy and I am in the process of getting certified as a CFRC (Certified First Responder Counselor).  Being able to take this journey with the amazing team at Flower Mound Counseling has been a Blessing in itself!

Thank you for supporting me along this journey.  I’ll continue learning to accept my imperfections, failing often (I’m sure), and growing every day. With God’s grace and the support of so many people, I’ll grow alongside those I am humbled to call clients.


Chris Guzniczak MA, LPC

Chris Guzniczak Counseling, LLC

Flower Mound Counseling


Carry the Load


Living with someone that suffers from depression challenges even the most loving families. It’s difficult to empathize with depression if you have never experienced it. Many of us have experienced loss and grief, but depression completely consumes a person in hopelessness.  I want to share an analogy that might help describe how it feels. Disclaimer; I have never personally experienced clinical depression. Clients of mine bravely shared that it really captured what they were going through.

During my First Responder Certification training with Academy Hour, Amy Morgan, MSC, had a powerful analogy for someone struggling with depression to the point of suicidal ideation. She described it this way: Imagine that every struggle that you carry is a book. Every unresolved loss, every memory of pain, or abuse, or suffering. Every trauma you have endured is another one of these heavy books that you carry around with you. Imagine that you have a stack of twelve books that you have to carry EVERYWHERE YOU GO! Everything you do is accompanied by the stress and exhaustion of lugging these books around. Even something simple like taking a shower or cleaning your room is exhausting. Others don’t see the books that you carry, so they can’t understand why you struggle. They say that you should appreciate the good in your life and just move on, but you can’t even see what they see because your so focused on the books! You feel so tired and you’re running out of options.  Everything you try to give up a book or two fails. You want to just give up, let go of the books, and end the pain.

Does this analogy help you feel what it might be like? If you have suffered with depression, does this analogy work? It took me inside the world of someone feeling absolutely exhausted and defeated.  It helps me understand why trying to pull someone out of depression with well-meaning distractions, gifts, vacations, and even love falls flat?  Relief only comes when someone helps carry the load through understanding and validation. As a family member or a friend, this is your role… to help carry the load. Then encourage him or her to seek professional help if needed. As a counselor, I have tools to work with clients to crush the thoughts that drive depression. Even as a counselor, I can’t help a client feel better until I help lighten the load. Eventually, we set those books down (one by one) for good.

Chris Guzniczak

Licensed Professional Counselor Intern

Under Supervision of Tiffany Smith LPC-S, LMFT-S, NCC

I wanted to share an online program I developed over the last couple of weeks (since I have had some free time).
For more on the program, here is a quick preview:          Screen Shot 2020-04-29 at 10.47.36 AM.png
The first 4 sessions are specifically mental health topics. Each has a video and an activity. The fifth session is a Biblical perspective … I included discussion questions.
In total the Program might look like this:
Session 1: Understanding Negative Thoughts and Feelings
Session 2: Change the Way You Think
Session 3: Self-Acceptance
Session 4: Communication Without Conflict
Session 5: Biblical perspective



The Existential Vacuum

As we continue living our lives during this strange reality that is COVID-19, our personal experience depends greatly on our occupation and where we live. While those working in hot zone hospitals find themselves working tirelessly in a war-zone like setting, others find themselves in a strange phenomenon of being bored and stressed (often at the same time).

This week, we’ll explore those of us that are mostly staying at home, trying to process how we feel. I want to address what can be described as an anxious boredom (somewhere between busy and boredom). In Man’s Search For Meaning, Viktor Frankl describes a state called existential vacuum “which manifests itself mostly in the state of boredom.” He goes on to describe Sunday neurosis as “that kind of depression that afflict people who become aware of the lack of content in their lives when the rush of the busy week is over and the void within themselves becomes manifest.”  It’s that empty feeling on a weekend for someone who lacks meaning in his/her life. We fill the void with “masks” like working, sleeping, shopping, or finding simple pleasures.  In quarantine (especially if unemployed), we are extending that two-day weekend into many weeks, so that feeling which manifests as an anxious boredom can feel overwhelming.

While masks help us relax and pass the time, the only way to truly face an existential vacuum is finding meaning. I believe that discovering meaning is an individual journey, but it expands beyond the individual and includes love, service, connection, and charity.

For example, I personally find meaning in my faith as a foundation. I also find meaning in loving my family and helping my clients manage emotional pain and reconcile relationships.  I also recognize that being outdoors and listening to music bring me comfort. I don’t know how the outdoors or music fit into my definition of meaning but I value both.

Know that you can find meaning in your life even in the face of suffering and hopelessness. In fact, sometimes meaning becomes clear during times of suffering. If you feel stuck between helpless and unmotivated (anxious boredom) during this social distancing, start by thinking about what matters to you. Consider this a wake-up call.  It’s not time to get down on yourself for what you haven’t done. Perhaps it’s a clean slate. Start something you never had time for, make that change you’ve been thinking about for years.  For example, maybe it’s time to sign up for an online class, or even to change careers.  Maybe it’s picking up an instrument, starting an exercise routine, drawing again, or reconnecting with friends. Be who you want to be!

Chris Guzniczak

Licensed Professional Counselor Intern

Under Supervision of Tiffany Smith LPC-S, LMFT-S, NCC