Whether you're going on a third date or trying to maintain a marriage that's lasted decades, setting healthy boundaries is essential for a successful relationship. A partnership of any length will, of course, have its ups and downs, but proper boundaries ensure that neither party feels disrespected.

There is a reciprocal relationship between poor sleep and emotional regulation, which makes relapse a frightening possibility. However, there are ways to get the sleep your body needs and the rest your mind deserves without resorting to sleeping pills and risking your sobriety.

Thanks to popular culture and love stories, many of us grow up with unrealistic expectations about what love and relationships are all about. This may be especially true if you grew up without many positive role models to show you what healthy relationships look like.

Depression is a significant problem in today's generation, especially among men. Women and children generally express their thoughts, but men, unfortunately, don't have the liberty to do so. No matter how much we sweep this topic under the rug, the fact is that even men are the victims of social stigma and stereotyping. Masculinity is often associated with not exhibiting their emotions.

Mental health is becoming a more prevalent issue in our society, and you should feel comfortable talking about your own emotional well-being. At times, however, it may be hard to not feel out of place and out of touch. When you start feeling low, it may be time to start asking some questions.

If you've been wondering if your current relationship is a healthy one, then that in itself is a sign that things are not as they should be. Here are some signs of a relationship that may be unhealthy or need some work.

During our early adulthood, we explore to find what our purpose is and create our own individual identity. Some of that identity is dependent on our gender, where we live, our social influences and what we do for a living. A major part of our identity also comes from our cultural influences and backgrounds.

Being a father comes with responsibilities that many men don’t feel prepared to handle—however, they’re also responsibilities that they can only ever truly learn by experiencing. This life-changing role subtly asks each man to become the provider, teacher, mentor, and hero that their child needs.

Even with anxiety, I’ve learned that there are things that I can do to make my life easier. Here are a few ways that I’ve designed a life that reduces anxiety.

In this episode, Sandra discussed the unethical aspects of addiction treatment. Sandra explored her experience working in the field and highlights some issues that arise from the lack of regulation in the substance abuse treatment industry.

Taking steps to challenge this natural reflex of apologizing can support reduced anxiety, guilt and shame. Apologizing is the act of acknowledging “faults or failures”; however chronic apologizers need to redefine their thoughts and understand that not all they are apologizing for are THEIR failures, instead they need to practice gratitude.

Episode 40: Sandra discusses commitment phobia and the impact that it has on individuals and relationships. Sandra cover signs that you may be in a relationship with a commitment phobic person and what to do about it.

Naps have the power to counteract the effects of sleep deprivation and give your brain a midafternoon boost. You can work a nap into your daily routine to increase productivity, creativity, and help you feel your best all day long

Episode 36: Sandra the owner of Meridian Counseling and the host of The Guiding Compass shares some of her insights and thoughts about connection, mental health and her new start-up U-Nify!

Episode 33: Theo Krzywicki the founder of End Overdose joins me for a discussion about the opioid crisis.

Episode 23: Amanda Cortez, LMFT discusses the impact that sleep has on your mental, emotional and physical health

Episode 15:  Barry Davis, LMFT and Shana Diskant to discuss their group therapy approach to helping people develop healthy relationships and how they use a combination of mindfulness and CBT to teach new client's new ways of communicating, connecting and caring for their relationships. 

Episode 12: Ms. Cocharo discusses the beauty that exists in "the space between" and how she helps couples reconnect by looking at each other with admiration, curiosity and respect for each person's experience in the relationship. 

Episode 11: Joanne Royer, PH D has built her coaching practice around working with women and helping empower them by utilizing the power of perspective. Joanne will speak about her journey working with women and how she has utilized her background in clinical work combined with coaching to help women take control of and improve their lives. 

Episode 9: On the ninth episode of Guiding Compass, I interview Dr. Tekesia Jackson Rudd about how the lack of life skills and direction in life is impacting Millennials and leading to higher rates of anxiety, depression and the "snowball generation."