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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. 146 How Loneliness Is Quietly Draining Your Happiness, Increasing Your Stress & 4 Coping Skills to Rebuild Connection in Midlife Apr 07, 2025

Show notes

Loneliness in midlife often creeps in unnoticed.
You go through the motions—work, family, responsibilities—but something feels off.
In this episode, you’ll discover:

Why midlife loneliness is so common and why it often goes unrecognized.
Four powerful strategies to build deeper, more fulfilling connections.
How small, intentional actions can help you feel seen, heard, and truly connected again.

Loneliness isn’t inevitable—you have the power to change it. Press play now to start turning up the dimmer switch on connection in your life.

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. 145 Tried & Tested Transformative Coping Skills for Midlife Stress & Anxiety & How They REALLY Work Apr 03, 2025

Show notes

Are you secretly scared to feel your feelings—especially in the middle of setting boundaries?
Setting boundaries is essential, especially if you want to get your wants & needs to be heard.
In this episode, you’ll discover:

How a guest pushes back on MJ's 5 science-backed coping skills--making them even more usable.
Real talk on emotional stamina—why feeling your feelings actually builds strength.
A relatable metaphor (hello, emotional rollercoaster!) to help you move through discomfort with clarity and intention.

Listen now and start building coping skills that actually work for midlife anxiety—no perfection required.

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. 144 How to Finally Feel Confident Setting Boundaries When Midlife Anxiety & Stress Makes It Feel Impossible Mar 31, 2025

Show notes

Is anxiety stopping you from setting the boundaries you know you need?

Get a clear, simple strategy to move through fear and finally take action to get what you want and need.

In this episode, you’ll discover:

5 simple, actionable coping skills to manage anxiety when it flares up around boundary-setting
Real-life client stories that show how midlife anxiety shows up in sneaky ways—and how to work with it
A practical script-building tool to help you set boundaries with confidence and calm

Start using these tools today to move through your anxiety and set boundaries that protect your peace. Listen 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. 143 3 Powerful Coping Skills to Conquer Midlife Anxiety, Stress & Perfectionism for a Happier Life Mar 27, 2025

Show notes

Are you constantly pushing yourself to the max, yet feeling exhausted and on edge?

Doing less could actually help you achieve more.

In this episode you’ll discover:

1. Why striving for perfection might be holding you back.

2. Two powerful midlife coping skills that make relaxation actually work for you.

3. How shifting to an 80% effort mindset can prevent burnout and improve productivity.

Press play now to unlock the secrets to managing anxiety and perfectionism boosting efficiency, and finally enjoying your success—without guilt.

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. 142 The Hidden Anxiety & Stress of Midlife Overachievers and 3 Coping Skills to Finally Enjoy Your Success Mar 24, 2025

Show notes

Do you feel like you're constantly running, as if a boulder is chasing you downhill?

You can be successful and driven without the fear and exhaustion.

In this episode you’ll discover:

What truly fuels your success—it’s not your anxiety.
Learn how to update your self-image and move through life with less urgency and more ease.
Reframe your daily mindset by shifting from "I have to" to "I get to"—a small change that makes a huge difference.

Listen now to overcome high-functioning anxiety and move through your days with calm, confidence, and ease.

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. 141 The 3 Essential Hormones You Must Balance in Midlife for Less Anxiety, Stress, Better Sleep, and a Healthier Weight Mar 20, 2025

Show notes

Are your midlife hormones working for you or against you?

What if you could become your own hormone detective and start with the right tests and lifestyle changes?

In this episode, you’ll discover:

1. The three essential hormones that impact your midlife health the most.

How to talk to your doctor and get the right lab tests without frustration.
Three simple, doable lifestyle changes that can help balance your hormones and reduce anxiety.

Press play now to uncover practical steps to take control of your midlife health, feel better, and stop the hormone guessing game!

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. 140 Understanding Hormones and Anxiety & Stress and How Midlife Women Can Regain Control Mar 17, 2025

Show notes

Are you focusing on the wrong hormones in midlife?

Many women believe estrogen is the key to feeling better, but what if the real secret lies elsewhere.

In this episode, you’ll discover:

1. The three essential hormones that impact your mood, weight, and sleep.
2. Why your ovaries act like The Odd Couple and how that explains your hormonal ups and downs.
3. The surprising connection between your thyroid and your reproductive hormones—and how understanding this connection empowers you to make better health decisions.

🎧 Press play now to uncover the truth about midlife hormones and take the first step toward feeling your best!

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. 139 3 Essential Coping Skills to Break Free From Negative Thoughts and Calm Midlife Stress & Anxiety Mar 13, 2025

Show notes

Tired of feeling stuck in negative thoughts?

Your brain is wired to focus on the bad—but you don’t have to stay trapped in that cycle.

In this episode, you’ll discover:

1. The science behind negativity bias and how to use this four-step method to hack your mind so you can experience more joy, calm, and fulfillment.

2. How to retrain your brain to focus on the positive—without toxic positivity or ignoring reality.

3. How to redirect your mental energy toward meaningful, life-giving activities that bring you joy and fulfillment.

🎧 Listen now and uncover how small mental shifts can create lasting calm and help you break free from negativity bias!

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. 138 The 4-Step Brain Hack to Stop Intrusive Thoughts & Lower Stress & Anxiety in Midlife Mar 10, 2025

Show notes

Ever had a frightening thought pop into your head that you just can’t shake?

Intrusive thoughts happen to everyone, but without the right tools, they can spiral into anxiety, stress, and sleepless nights.

In this episode, you’ll discover:

1. How to recognize intrusive thoughts before they take over.

2. A powerful four-step process backed by science to stop anxious thoughts in their tracks.

3. A fun brain hack that weakens anxiety and brings relief instantly.

Hit play now to start reducing intrusive thoughts before they control you—so you can feel calmer, more present, and back in control of your mind.

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. 135 5 Coping Skills for Midlife Parents to Reduce Stress & Anxiety, Strengthen Connection, and Navigate College Costs With Their Child Mar 06, 2025

Show notes

Feeling overwhelmed by the financial burden of college?
Navigating these tough conversations with your child without guilt, stress, or unnecessary conflict is not easy.

In this episode, you’ll discover

Five essential coping strategies to make informed, confident financial decisions while strengthening your relationship with your child.
How to engage your child in financial discussions—even if they’re resistant—and equip them with lifelong money management skills.
Ways to process difficult emotions like guilt and jealousy so they don’t cloud your decision-making.

Tune in now to gain clarity, confidence, and practical strategies for navigating the emotional and financial challenges of paying for college—without letting stress take over!

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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