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Creating Midlife Calm: Coping Skills for Stress & Anxiety in Family, Work & Relationships

Coping Skills for Midlife Stress and Anxiety in Family, Work & Relationships

Forget the midlife crisis—how about creating midlife calm? The anxiety and stress of this life stage can drain your energy, fuel overthinking, and make it hard to enjoy what should be the best years of your life. This podcast offers practical coping skills to help you reduce anxiety, manage stress, and rediscover a calmer, more confident version of yourself.

In Creating Midlife Calm, you’ll discover how to:

Be happier, more present, and more effective at home and work.

Transform stress and anxiety into powerful tools that boost your clarity, energy, and confidence.

Cultivate calm and joy through practical, affordable coping skills that help you handle life’s daily challenges.

Join MJ Murray Vachon, LCSW, a seasoned therapist with over 50,000 hours of clinical experience and 32 years teaching mental wellness, as she guides you to reclaim your inner calm. Learn to stay grounded in the present, navigate midlife transitions with clarity, and build emotional resilience using proven coping tools.

Every Monday, MJ dives into real stories and science-backed insights to help you shift from anxious to centered—ending each episode with an “Inner Challenge” you can practice right away. Then, on Thursdays, she shares a brief follow-up episode that connects, deepens, or expands the week’s topic, helping you apply these skills in real life.

Let’s evolve from crisis to calm—and make midlife your most balanced and fulfilling chapter yet.
🎧 Start with listener favorite Ep. 138 to feel the difference calm can make.

Copyright: © 2024 Inner Challenge Podcast with MJ Murray Vachon LCSW

Latest Episodes:

Ep. 226 Why Trying Harder Won’t Make New Year’s Resolutions Stick in Midlife—and the Coping Skill That Lowers Anxiety & Stress While Helping You Succeed Jan 05, 2026

Show notes

Why do midlife resolutions feel so stressful—and why don’t they seem to stick, no matter how hard you try?
You’re not alone if January brings pressure instead of calm, let’s change this!

In this episode, you’ll discover:

1. Why “trying harder” increases midlife anxiety and stress instead of easing them

2. The easy and natural mindset shift that supports real change in midlife.

3. Three coping skills that make New Year’s goals feel calm, sustainable, and aligned with who you are now

🎧 Take 11 minutes to start your year grounded in self-worth—not pressure—you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 225 6 Minutes to a More Abundant New Year: Transform Resolutions to Ease Midlife Anxiety & Stress Jan 01, 2026

Show notes

Does the pressure to “get it right” in 2026 already have your anxiety rising?
If you’re in midlife, January often brings more stress than calm—and it’s time for a different way forward.
1. Learn why typical resolutions often fail and fuel anxiety, especially in midlife
2. Understand the difference between the “good life” and the “abundant life”—and why it matters now
3. Discover how to root your goals, resolutions and coping skills in compassion and calm, not pressure and performance
If you’re ready to approach the new year with less stress and more self-trust, this episode is your starting point.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 224 Before 2025 Ends: A 8 Minute Festive Way To Banish Midlife Anxiety and Stress—No Coping Skill Needed! Dec 29, 2025

Show notes

Are you craving a gentler and fun way to close out 2025?
Why not reflect on 2025 with calm, abundance and connection?
In this episode, you’ll discover:
1. A simple and festive five-minute practice to calm midlife anxiety and stress as you bring 2025 to a close.
2. A simple and fun way to identify your Moments of Abundance from 2025
3. A gentle end-of-year practice that helps you reconnect with joy, courage, rest, and the people who steadied you
Take five minutes to feel lighter and more grounded before the year ends—you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 223 The Incredible 2-Minute Christmas Gift That Will Ease Your Anxiety, Stress, and Midlife Loneliness Dec 25, 2025

Show notes

What if Christmas didn’t have to feel like something happening to you create and enjoy?
You’re not alone if this holiday brings complicated feelings, stress, or midlife anxiety.
In this episode, you’ll discover:

How a single word can bring you back into agency and calm on a day that often feels overwhelming
Why a mental “movie” helps anchor your body and nervous system to reduce stress and make you feel calm this Christmas.

Take 2 minutes to feel more grounded and connected—you’re worth it. Merry Christmas and a Calm New Year!

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 222 A Surprising Coping Skill to Ease Holiday Anxiety, Stress, and Midlife Lonelines Dec 22, 2025

Show notes

Have the holidays ever made your loneliness feel heavier?

You’re not alone—midlife anxiety and stress often peak the week before Christmas.

In this episode, you’ll discover:

1. Why loneliness intensifies during the holidays, especially in midlife

2. How understanding the biology of loneliness softens your judgement helping you reduce loneliness.

3. A gentle coping skill that helps you feel more connected.

🎧 Take 6 minutes to bring more calm and connection to your week—you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 221 What to Do When Holiday Overload Increases Your Midlife Anxiety and Stress & Easy Coping Skills That Work Dec 18, 2025

Show notes

Does the holiday season ever feel like a part-time job you’re paying to work?

If you’re feeling overwhelmed, you’re not alone.

In this episode, you’ll discover:

1. How to recognize when holiday expectations push your midlife brain into overwhelm

2. The three quick and free reset strategies that calm anxiety and stress quickly

3. A simple way to reclaim your capacity without doing more

🎧 Take 7 minutes to move from frazzled to grounded—you're worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 220 Why Understanding Stress, Anxiety, and Overwhelm in Midlife Brings More Calm To Your Holidays Dec 15, 2025

Show notes

Do the holidays feel heavier because you’re carrying stress, anxiety, and overwhelm you barely had room for in the first place?
You’re not alone if this season amplifies everything your midlife brain is already managing.
In this episode, you’ll discover:
1. The real difference between stress, anxiety, and overwhelm—and why holiday pressure intensifies all three
2. What happens in your midlife brain and body when you’ve quietly exceeded capacity
3. How understanding overwhelm helps you reclaim clarity and calm without adding anything to your plate
Take 9 minutes to bring more calm to your holidays—you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 219 — Stop People-Pleasing: Coping Skills for Midlife Anxiety & Stress to Help You Set Boundaries and Stand in Your Authentic Self Dec 11, 2025

Show notes

Do you ever feel like you’re stuck saying yes when every part of you wants to say no?
People-pleasing may look helpful on the outside, but it fuels midlife anxiety and stress while leaving you disconnected from what you really want.
In this episode, you’ll discover:

How to notice the wave of feelings that trigger people-pleasing.
Why anchoring in your breath helps break the fawning cycle.
How the FAWN steps—Feel, Anchor, Watch, Name—move you from automatic yes to standing strong.

Take 11 minutes to stop people-pleasing and start standing steady in your truthIn Appreciation of Episode 200! Join me for a free workshop:

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 218 How "People-Pleasing" Fuels Midlife Anxiety, Stress, and Anger—And Silences What You Really Want Dec 08, 2025

Show notes

Do you ever wonder why you say yes when you want to say no—only to feel anxious, resentful, or even angry afterward?

You’re not alone—people-pleasing is one of the most common hidden drivers of midlife anxiety and stress.

In this episode, you’ll discover:

1. What people-pleasing (or fawning) really is, and why it’s more than just “being nice.”

2. Why it silently fuels midlife anxiety, stress, and anger—damaging both your self-respect and your relationships.

3. The hidden causes of people-pleasing, from social conditioning and family systems to trauma and sensitivity.

🎧 Take 13 minutes to understand the roots of people-pleasing, and begin reclaiming your truth—you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

Ep. 217 3 Midlife Coping Skills to Instantly Calm Anxiety, Ease Stress, and Find Balance Fast This Holiday Season Dec 04, 2025

Show notes

Do you ever feel like you’re either doing everything—or nothing at all—because stress and anxiety keep hijacking your balance?
Midlife often pulls you between over-functioning and under-functioning, but your nervous system holds the key to calm.
In this episode, you’ll discover:
1. How to engage your vagus nerve—your body’s built-in calm system—to regulate anxiety and stress.
2. Three easy-to-use coping skills to help you restore steadiness in minutes.
3. How to practice equanimity, the emotional balance that lets you stay grounded no matter what life throws your way.
Take 10 minutes to slow down, reset your body, and find your calmest midlife self — you’re worth it.

Send us Fan Mail

****

About the Host:

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.

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