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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. 216 Why Midlife Stress and Anxiety Push You to Over-Function or Shut Down Dec 01, 2025

Show notes

Are you constantly doing too much—or pulling back because you feel too drained to care?
These midlife stress patterns are your body’s natural way of managing anxiety, not personal flaws.
In this episode, you’ll discover:
1. What it truly means to over-function or under-function when anxiety and stress take over.
2. Why these patterns are nervous-system responses—not fixed personality traits.
3. How to recognize your own pattern so you can begin moving toward emotional balance and calm.
Take 9 minutes to understand your stress patterns and find your first step back to calm—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. 215 How to Disappointment-Proof Your Holiday in 6 Minutes Using This Unexpected Midlife Coping Skill for Stress and Anxiety Nov 27, 2025

Show notes

What if the secret to a peaceful Thanksgiving isn’t in what you plan—but in what you accept?
You’re not alone if the holidays bring a mix of love, pressure, and unrealistic expectations.
In this episode, you’ll discover:
1. Why disappointment hits harder in midlife—and how to soften it with self-awareness.
2. The one ingredient that transforms stress into calm (no gratitude list required).
3. A simple coping skill that keeps connection strong, even when the day doesn’t go as planned.
Take six minutes to reset your mindset, reduce stress, and create calm that lasts through the holiday—you’re worth it.

1

Send us Fan Mail

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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. 214 Forget Gratitude Lists - This 1 Midlife Coping Skill Will Instantly Add Connection & Zap Holiday Stress and Anxiety Nov 23, 2025

Show notes

What if the secret to a calmer, happier holiday isn't what you add—but what you leave out?
You’re not alone if holiday gatherings bring stress, distraction, and midlife anxiety instead of the peace you crave.
In this episode, you’ll discover:
1. The one “ingredient” that quietly steals connection at the holiday table
2. Why small boundaries create huge relief for midlife stress and anxiety
3. A simple, science-backed coping skill that restores laughter, calm, and presence
Take four minutes to reclaim calm, connection, and joy this holiday—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. 213 — When Midlife Disappointment Turns to Anger or Self-Pity: Coping Skills for Stress and Anxiety Nov 20, 2025

Show notes

Have you ever felt that mix of anger and self-pity when life—or family—doesn’t go the way you hoped?
You’re not alone. Those emotions you try to hide aren’t weakness—they’re signals that something inside you needs care.
In this episode, you’ll discover:
1. Why anger and self-pity are your nervous system’s natural way of asking for protection and calm.
2. How to recognize when these emotions become traps that feed midlife stress, anxiety, and disconnection.
3. A science-backed way to pivot from hurt to healing—without guilt, blame, or forced positivity.
Take 10 minutes to transform hurt into calm—because understanding your emotions is the first step to midlife wisdom. 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. 212 — How to Cope with the Midlife Holiday Ache of Missing Loved Ones: Simple Coping Skills for Stress, Anxiety, and Longing Nov 17, 2025

Show notes

Have you ever looked at the holiday table and felt the quiet ache of someone missing?
You’re not alone — and it doesn’t mean you’re broken. It means your love is remembering.
In this episode, you’ll discover:
1. The science of why your brain links memory, belonging, and emotion so powerfully this time of year.
2. Why noticing your “missing” is the key to transforming midlife anxiety into calm and clarity.
3. Three simple coping skills to ground yourself, reconnect, and find meaning when the holidays feel too quiet.
Take ten minutes to turn your holiday stress into calm, gratitude, and grounded connection — 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. 211 Triggered? The 1 Powerful Coping Skill That Can Calm Midlife Stress and Anxiety Before It Takes Over Nov 13, 2025

Show notes

What if your biggest triggers are actually your best teachers?
You’re not broken—you’re human, and your nervous system is simply trying to protect you.
In this episode, you’ll discover:
1. How to use a simple coping skill to move through triggers in real time
2. Why tending to your inner world (not controlling the outer one) is the real path to calm
3. How using this science-backed coping skill helps you become less triggered over time by rewiring old emotional patterns and strengthening self-trust
Take 10 minutes to retrain your brain, reduce anxiety, and rebuild self-trust—one trigger at a time. 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. 210 This Is What Science Says Really Happens To Your Brain When You're Triggered By Stress & Anxiety In Midlife Nov 10, 2025

Show notes

Have you ever wondered why you suddenly feel triggered by something small?
You’re not broken—your brain is simply reacting faster than your awareness can catch up.
In this episode, you’ll discover:

What’s really happening in your brain and body when you’re triggered.
The science behind why a small moment in the present can activate big feelings from the past.
Three ways to recognize when stress and anxiety have hijacked your calm—and how to start restoring self-trust.

Take 11 minutes to understand what’s happening beneath your reactions—and begin to reclaim calm and clarity. 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. 209 — The Science of Small Shifts: Easy Midlife Coping Skills That Take No Time But Calm Stress and Anxiety Before The Holidays Nov 06, 2025

Show notes

Are you taking care of everyone else and forgetting yourself?
You’re not alone — midlife often turns self-care into an afterthought,
In this episode, you’ll discover:
1. Why micro self-care shifts work better than big resolutions for midlife stress and anxiety.
2. Four simple, science-backed coping skills that take no extra time and cost nothing.
3. How to notice when caring for others starts to eclipse caring for yourself — and what to do about it.
Take 10 minutes to rebuild your calm before the holiday rush — 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. 208 — How To Brighten Your Mood This Fall Using Light Exposure, To Reduce Midlife Stress & Anxiety Nov 03, 2025

Show notes

Feeling more tired, anxious and stressed as the days get shorter?
You’re not alone—your body and mind are simply responding to less daylight and seasonal change.
In this episode, you’ll discover:
1. Why fall is the most psychologically powerful season to reset habits that decrease anxiety and stress.
2. How light therapy and full-spectrum lighting help restore your energy, mood, and calm.
3. Simple daily coping skills to work with your biology—not against it—for more focus and peace.
Take 12 minutes to reset your light, energy, and calm—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. 207 Death as a Teacher: How Thinking About Mortality Strengthens Midlife Coping Skills for Stress & Anxiety Oct 30, 2025

Show notes

What if thinking about death could actually teach you how to live with more peace, presence, and perspective?
You don’t have to explore this alone.
In this episode, you’ll discover:

Why practicing small acts of letting go builds resilience for life’s biggest transitions.
How the body “knows how to die” and what that means for reducing fear and blame.
A simple yoga pose that can shift how you approach mortality and daily anxiety adding meaning and clarity to your life.

Take 20 minutes to practice letting go and discover new calm in midlife—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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