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Creating Midlife Calm: Coping Skills for Stress & Anxiety in Family, Work & Relationships — Health & Fitness
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. 196 Essential Coping Skills for Midlife Loneliness: How to Ease Anxiety and Stress by Rebuilding Community. Sep 22, 2025

Show notes

Does your busyness cover up midlife loneliness without truly easing your anxiety and stress?
You’re not alone—belonging often fades when school, church, or work communities disappear, leaving a quiet ache.

In this episode, you’ll discover:

1. Why loneliness in midlife reminds us that busyness doesn’t equal belonging.

2. How belonging shifts once familiar communities disappear—and why creating connection becomes a DIY project.

3. Three practical coping skills to rebuild community and ease midlife loneliness, anxiety, and stress.

🎧 Take 10 minutes to reclaim calm and connection 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.

Ep. 195 Science-Backed Coping Skills Using the Comfort of Fall to Reduce Midlife Stress and Anxiety Sep 18, 2025

Show notes

Do you know how the natural comfort of Fall can be used as a science-backed way to calm anxiety?
You’re not alone—many in midlife overlook how the season itself can offer coping skills that reduce stress and restore resilience.
In this episode, you’ll discover:
1. How to add physical comfort in ways that calm your nervous system and reduce midlife stress
2. Simple but powerful psychospiritual coping skills for anxiety
3. How environmental and social comfort can strengthen calm and ease midlife anxiety in everyday life
Take 12 minutes to reduce stress and anxiety with four science-backed coping skills that lean into the comfort of Fall!

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. 194 The Surprising Way You Can Turn the Comfort of Fall into Coping Skills to Reduce Midlife Stress and Anxiety Sep 15, 2025

Show notes

Are you overlooking the comfort of fall that could become a powerful coping skill for midlife stress and anxiety?
You’re not alone—many people miss how seasonal routines and autumn comforts can ease anxiety and strengthen resilience.

In this episode, you’ll discover:

How the comfort of fall can anchor you in calm and reduce stress and anxiety in midlife
The surprising difference between soothing and comfort—and why only one truly restores your energy
Why the science of comfort proves it’s not indulgent but a powerful coping skill for lasting midlife resilience

🎧 Take 10 minutes to reduce stress and anxiety with autumn comfort—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. 193 Break Free From Stress & Anxiety For GOOD Using This Science Backed Midlife Coping Skill Sep 11, 2025

Show notes

What if science could show you a way to finally get free from anxiety in midlife?
You’re not alone—so many believe anxiety is something they just have to manage, but research and real-life practice prove otherwise.
In this episode, you’ll discover:

Why your amygdala often misfires and fuels unnecessary anxiety
How blame and avoidance quietly keep you stuck in midlife stress
The one science-backed coping skill that retrains your brain and helps you move beyond anxiety for good

Take 13 minutes to learn the coping skill science shows can free you from anxiety—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. 192 Why Your Brain Makes Midlife Anxiety Worse—and 3 Coping Skills to Calm Stress Sep 08, 2025

Show notes

Have you ever acted on anxiety, only to find out later your brain got it wrong?
You’re not alone — your brain’s alarm system can misinform, and knowing how to respond changes everything.

In this episode, you’ll discover:

1. What your amygdala is and why it can trigger anxiety even when you’re safe

2. Three science-backed coping skills to calm your amygdala

3. How to shift from anxious reactions that cause mistakes to confident, clear-headed decisions

🎧 Take 13 minutes to learn how to calm your amygdala and choose your next step with confidence — 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. 191 Empty Nest Messy Middle — Coping Skills to Support Your Kids and Reduce Midlife Anxiety and Stress Sep 04, 2025

Show notes

Do you feel like your nest is empty… but your kids still need you just as much?
You’re not alone — this “in-between” stage is one of the most emotionally confusing seasons of midlife.
In this episode, you’ll discover:

Why the empty nest often feels more like a “messy middle” than a clean break.
The Four D’s every parent needs to recognize — and how they shape your response.
Practical coping skills to help you update your role, set boundaries, and anchor yourself in your own life.

Take 12 minutes to learn how to navigate the messy middle of parenting — 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. 190: Why the Empty Nest Triggers Unexpected Anxiety and Stress in Midlife- and How to Move Through It With Ease Sep 01, 2025

Show notes

Does your “empty nest” still feel full of emotions, memories, and a surprising amount of daily connection?
You’re not alone if this shift feels more complicated than you imagined.
In this episode, you’ll discover:

1. Why the empty nest often brings unexpected waves of emotion in midlife

2. How savoring your home can be a powerful coping skill during times of transition

3. Practical ways to reduce the pressure to “let go” all at once and move forward at your own pace
🎧 Take 10 minutes to create calm in your midlife transition—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. 189: How To Immediately Reduce Your Midlife Stress & Anxiety With These Easy & Fundamental Coping Skills Aug 28, 2025

Show notes

Ever feel like your mind is spiraling but your body can’t catch up?
You’re not alone—midlife anxiety and stress often demand more than just logic or positive thinking.
In this episode, you’ll discover:

Why your five senses are some of the fastest, most effective coping skills for anxiety and stress
What to do when your usual calming strategies aren’t enough to reset your system
How to build a personal “grounding routine” using sight, sound, touch, smell, and taste

Take 10 minutes to calm your body and quiet your mind—you’re worth it.

Listener Freebie Offering
Need help calming down right now?
I’ve recorded a Crickets Sound Reset—a peaceful, grounding MP3 to help soothe anxiety, especially during overwhelm or at bedtime.
To receive it, email MJ directly at:
mj@mjmurrayvachon.com

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.

EMERGENCY EPISODE: From Shock to Steady Ground — Coping Skills to Calm Anxiety & Stress After a School Shooting Aug 27, 2025

Show notes

How do you begin to feel safe and steady again after experiencing a shooting?

You don’t have to have all the answers, and you don’t have to go through this alone.

In this episode, you’ll discover:

The most important steps to protect your safety, body, and mind in the first days after a shooting
How to gently reintroduce routine and emotional regulation in the following week
Grounding practices and therapy options that can help you heal from the inside out

🎧 Take 10 minutes to protect your mental health and begin your healing—you’re worth it.

Resources Mentioned in This Episode

988 Suicide & Crisis Lifeline – Call or text 988
National Mass Violence Victimization Resource Center – nmvvrc.org
SAMHSA Disaster Distress Helpline – Call or text 1-800-985-5990
EMDRIA Find a Therapist – emdria.org/find-a-therapist
One-page guide from Episodes 6, 7, and 97 – Name, Tame, and Aim(request (request by email: mj@mjmurrayvachon.com)
MP3 grounding guides – Box Breathing and Two-Minute Cricket Reset (request by email: mj@mjmurrayvachon.com)

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. 188 2 Proven Coping Skills to Interrupt Midlife Anxiety Before It Spirals Aug 25, 2025

Show notes

Is your anxiety hijacking your mind before you even notice it?
You’re not alone—and you don’t have to stay stuck in the cycle.

In this episode, you’ll discover:

1. How to identify your unique anxiety signals before they take over

2. Why grounding your body in the present interrupts anxiety faster than thinking

3. A 90-second coping skill you can use daily to stay calm, focused, and present

🎧 Take 10 minutes to stop anxiety from running your day—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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