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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. 187 How This Simple 60-Second Coping Skill Eased One Listener’s Midlife Stress & How It'll Reduce Yours Too Aug 21, 2025

Show notes

Can imagining success actually reduce stress in midlife—or is that just wishful thinking?
You’re not the only one who doubts simple coping skills when stress feels overwhelming.
In this episode, you’ll discover:
1. A real-life listener’s story of using the “mental movie” coping skill to calm stress before a job interview
2. How running the mental movie three times helps ease resistance and create calm
3. Why imagining success in everyday tasks like getting to bed can break the anxiety cycle in midlife
Take 15 minutes to learn a coping skill that brings your stressed brain back online—you’re worth it.
Email me at mj@mjmurrayvachon.com for your free copy of The Mental Movie

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. 186: Turn Stress Into Action & Get More Done Using This Secret Hack For Midlife Anxiety Aug 18, 2025

Show notes

Is midlife stress making even simple tasks feel overwhelming?
There’s a powerful, brain-based coping skill that can help you stop avoiding and start doing—with more calm and clarity.

In this episode, you’ll discover:

1. Why your brain resists certain tasks—and how to gently override it

2. A simple science backed coping skill that transforms stress and boosts motivation

3. A real-life example of how this simple shift helped someone finally follow through

🎧 Tune in to learn how to calm midlife stress fast—so you can get things done and feel more in control.

Email me at mj@mjmurrayvachon.com for your free copy of The Mental Movie

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. 184 EMERGENCY EPISODE: From Shock to Steady Ground — Coping Skills to Calm Anxiety & Stress After a Shooting Aug 12, 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. 183 How Daily Chores in Midlife Fuel Stress & Anxiety & the Free Coping Skill That Helps Aug 11, 2025

Show notes

Are daily chores leaving you overwhelmed and anxious in midlife?
There’s a free tool that can feel like a coping skill when life starts to pile up.
In this episode, you’ll discover:

How to use one simple, free tool to break down overwhelming household tasks into calm, manageable steps
Why this tool helps reduce decision fatigue and supports your mental clarity without replacing your inner voice
How to experiment with this approach even if you’re skeptical or tech-shy — no expertise needed

🎧 Pop in your earbuds and learn how to turn everyday chaos into calm—starting with just one chore.

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. 182 Create a Peaceful Morning Routine to Decrease Midlife Stress and Anxiety & Reduce Family Chaos With THESE Proven Coping Skills Aug 07, 2025

Show notes

Are your mornings setting the tone for anxiety—or for calm?
Peaceful mornings aren’t a personality trait—they’re a midlife leadership skill you can learn and teach.

In this episode, you’ll discover:

1. How to use coping skills that shift your mornings from chaos to calm

2. Why peaceful mornings begin the night before—with structure and buy-in

3. How to lead your household like a lighthouse, not a drill sergeant

Start your day with more connection, less yelling, and a routine that actually works—for you and your kids. 🎧

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. 181 – 3 Midlife Coping Skills to Manage Back-to-School Stress & Anxiety Without Passing It On to Your Family Aug 04, 2025

Show notes

Are you dreading the back-to-school transition—and noticing it’s affecting your whole household?
Back-to-school doesn’t have to mean breakdowns. You can lead with calm instead of chaos.
In this episode, you’ll discover:

1. The value of naming your feelings about back-to-school.

2. How understanding the difference between stress and anxiety can help you get sh*t done.

3. Why your leadership matters—and how to guide your family through this transition with clarity and calm

Listen now to ease anxiety, model resilience, and build a household that’s steady even during stressful seasons. 🎧

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. 180 – How to Match the Right Coping Skill to Stress vs. Anxiety in Midlife So You Feel Better Now Jul 31, 2025

Show notes

Are you using the wrong coping skill for what you’re actually feeling?
Stress and anxiety may look similar on the outside—but they need very different responses to truly feel better.

In this episode, you’ll discover:

How to tell whether you’re feeling stress or anxiety in real-time
Why using the WRONG coping skill won't work for stress / anxiety
A simple guide to matching the right coping skill to each emotion—so you stop spinning and start feeling calm

🎧 Tune in to learn how to move from avoidance to awareness and feel more grounded in midlife.

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. 179 Is It Anxiety or Stress? The First Step to Choosing the Right Coping Skills in Midlife Jul 28, 2025

Show notes

Are you using the wrong coping skill for what you’re actually feeling?
Understanding the difference between stress and anxiety can help you respond more effectively and feel calmer faster.
In this episode, you’ll discover:

How to recognize the difference between stress and anxiety in your body and mind
Why coping skills that help with stress can make anxiety worse—and vice versa
Two powerful questions that help you choose the right response in the moment

Listen now to begin matching your coping skills to what midlife actually demands from you—inside and out.

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. 178 Two science-backed coping skills that calm stress & anxiety fast in Midlife Jul 24, 2025

Show notes

Are your quick-fix habits like snacking, scrolling, or venting actually increasing your anxiety?
Most midlife coping habits bring temporary comfort—but they can sabotage your long-term calm.

In this episode, you’ll discover:

Two free, science-backed coping skills that calm anxiety fast
A simple coping skill to decrease your stress response and boost sleep
A 90-second habit to ground yourself when anxiety hijacks your focus

Listen now to learn how to stop the stress cycle and finally feel more present and in control.

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. 177 The 3 Midlife Anxiety Coping Skills That Backfire & Make Your Anxiety & Stress WORSE, and What To Do Instead Jul 21, 2025

Show notes

Why do the most common anxiety fixes leave you feeling even worse?
Because they offer quick relief—but actually reinforce the anxiety cycle, especially in midlife.
In this episode, you’ll discover:

The neuroscience behind why 3 common coping skills you're using actually increase anxiety instead of easing it.
How these coping habits form early in life and silently shape midlife behavior.
What happens in your brain and body when you rely on these short-term fixes—and why they backfire.

Pop in your earbuds and learn how to stop the habits that hijack your calm and start building real emotional resilience.

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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