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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.176 How to Ease Stress & Anxiety When You’ve Stepped Away from A Midlife Relationship Jul 17, 2025

Show notes

Are you stuck in the heartbreak of midlife estrangement and unsure how to move forward?
Estrangement hurts, but it doesn’t have to define your future.
In this episode, you’ll discover:
1. How to mind your mind and tend to your emotions so you feel better.
2. How to grow external self-awareness
3. How to clarify your core values so you can move forward with integrity and self-respect
🎧 Put in your earphones, take a breath, and let’s begin the journey back to your calm.

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.175 How to Manage Midlife Relational Estrangement with Coping Skills for Anxiety, Heartbreak and Healing Jul 14, 2025

Show notes

Are you stuck in the heartbreak of midlife breakdown or estrangement and unsure how to move forward?
When relationships end it hurts, but it doesn’t have to define your future.
In this episode, you’ll discover:
1. How to mind your mind and tend to your emotions so you feel better.
2. How to grow external self-awareness
3. How to clarify your core values so you can move forward with integrity and self-respect
🎧 Put in your earphones, take a breath, and let’s begin the journey back to your calm.

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. 174 Why Sensitivity Isn’t Your Problem—It’s Your Superpower (If You Learn to Use It) Jul 10, 2025

Show notes

Do you ever feel so overstimulated in public that your mind blanks out—even during important moments?

This kind of emotional and sensory intensity is a normal part of being a highly sensitive person.

In this episode, you’ll discover:

Easy, science-backed coping skills to reset your overwhelmed nervous system
How to manage overstimulation in emotionally charged midlife events
Ways to turn your high sensitivity into a superpower without burning out

🎧 Take a few minutes to learn practical coping skills for midlife anxiety—you’re worth it.

🔗 Links & Resources

Rebecca Hunter, MSW
• Website: rebeccahuntermsw.com
• Podcast: takeouttherapy.com

Dr. Elaine Aron, Ph.D.
• hsperson.com

Sensitive: The Untold Story
• Official Website: sensitivethemovie.com
• Watch on Amazon Prime Video
• Watch on YouTube

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. 173 Why Understanding Your High Sensitivity Is Essential To Reduce Stress, Anxiety & Overwhelm In Midlife Jul 07, 2025

Show notes

Do you walk into a room and immediately feel what others are feeling—even when no one says a word?
You’re not imagining it—and you’re definitely not alone.
In this episode, you’ll discover:
1. How understanding your highly sensitive temperament instantly reduces anxiety
2. Why high sensitivity is not the same as weakness or drama
3. How the ability to “read a room” can create emotional overload and anxiety
Listen to understand your sensitivity and ease midlife anxiety—you’re worth it.

Links & Resources
Special thanks to Rebecca Hunter, MSW for guesting on Creating Midlife Calm
• Website: www.takeouttherapy.com
• Podcast: takeouttherapy.com
Learn more about high sensitivity & take her quizes from Dr. Elaine Aron, Ph.D.
• hsperson.com
Sensitive: The Untold Story
• Official Website: sensitivethemovie.com
• Watch on Amazon Prime Video
• Watch on YouTube

YouTube | YouTube Movies

Sensitive: The Untold Story

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. 172 Building Bridges to Ease Midlife Loneliness and Holiday Stress & Anxiety Jul 03, 2025

Show notes

Have you ever felt unexpectedly lonely on holidays like the 4th of July?
You’re not failing—your midlife may simply be calling you to build a new bridge and make an update.

In this episode, you'll discover:

Why midlife loneliness is more common than you think
One powerful mindset shift to help you move from isolation to interdependence
A practical framework to help you reconnect with loved ones—with energy, purpose, and ease

🎧 You are not alone. You may just need a new way to build back connection—one breath, one reach, one invitation at a time.

Want the BRIDGE Framework one-pager?
📩 Email me at mj@mjmurrayvachon.com and I’ll send it your way.

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. 171 How To Reduce Midlife Loneliness, Ease Stress, Anxiety & Increase Connection With Others This 4th July Jun 30, 2025

Show notes

Are you feeling lonely this 4th of July—even surrounded by others?
Modern self-awareness may be fueling your midlife loneliness more than you think.

In this episode, you’ll discover:

1. Why midlife loneliness is often rooted in disconnection, not solitude

2. How introspection tied to tradition once protected us from isolation

3. A new perspective that helps you reconnect with both your values and the people you love to foster a sense of belonging

Ready to reflect differently this holiday?
Join me for a timely look at how loneliness might be trying to teach us something—and how you can use it to build bridges, not walls.

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. 170 Why Understanding the Cause of Midlife Panic Attacks Is the Most Overlooked Coping Skill To Reduce Stress & Anxiety Jun 26, 2025

Show notes

Do you know what to do the moment panic hits?
Panic attacks in midlife can feel terrifying and overwhelming—but they’re not dangerous, and you’re not powerless.
In this episode, you’ll discover:

1. The top three science-backed causes of panic attacks.

2. The three psychosocial roots of panic in midlife.
3. How understanding the cause of your anxiety can lead to lasting relief.

This episode will leave you feeling more equipped and less afraid.
If you want to receive MJ’s 3-minute Box Breathing audio—your portable, practical tool for calming panic—click the link in the show notes and send an email to 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. 169 How to Calm a Panic Attack with 3 Midlife Coping Skills To Soothe Stress & Anxiety Fast Jun 23, 2025

Show notes

Do you know what to do the moment panic hits?
Panic attacks in midlife can feel terrifying and overwhelming—but they’re not dangerous, and you’re not powerless.
In this episode, you’ll discover:

Three science-backed coping skills to calm your body during a panic attack.
How to apply these tools in both public and private situations—and why they don’t have to be used perfectly to be effective
Two essential steps to support your nervous system after a panic attack so you can recover with care, not self-judgment

This episode will leave you feeling more equipped and less afraid. And don’t forget: your Inner Challenge is to email MJ at mj@mjmurrayvachon.com to receive a free 3-minute guided box breathing audio—your personal panic reset tool you can keep on your phone.
These are the coping skills you didn’t know you needed—until now.

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. 168 How to Transform Midlife Disappointment with Coping Skills to Reclaim Identity, Decrease Stress, Anxiety & Shame Jun 19, 2025

Show notes

Ever feel like midlife disappointment means you did something wrong—or that it’s too late to recover?
You’re not alone. Many people silently carry the shame of unmet expectations, broken relationships, or careers that stalled.
In this episode, you’ll discover:

Why anxiety and shame are natural responses to midlife setbacks—and how to work with them
How to use emotional processing and acceptance as real coping skills
Why asking “Who am I now?” is the question that opens the door to growth and calm

Take 12 minutes to calm your anxiety and reclaim your story—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. 167 Anxious & Stressed About Aging in Midlife and 3 Coping Skills to Reset Your Mindset Jun 16, 2025

Show notes

Are you worried that aging in midlife means becoming less relevant, less energetic, or less you?
You don’t have to accept that mindset—this episode gives you the tools to reshape it.
In this episode, you’ll discover:

How to identify and challenge the negative beliefs midlife can quietly plant in your mind
Why your emotional, social, and mental habits matter just as much as your physical ones when it comes to aging well
Three science-backed coping skills to help you stay connected, mentally clear, and open to growth—no matter your age

Press play to reset how you think about aging and start designing your next chapter with purpose

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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