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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.114 The 6 Minute Year End Review: That Will Change Your Life & Decrease Midlife Stress & Anxiety Dec 26, 2024

Show notes

Have you ever stopped to celebrate what you’ve done right this year to decrease anxiety and increase calm?

In this episode, a six- minute reflection will help you :

1.Discover how reflecting on small, intentional changes can significantly decrease your stress levels and increase your mental clarity.

2. Evaluate your coping strategies by their effectiveness, time investment, and impact on your well-being.

3. Gain practical insights for setting achievable and meaningful goals for the New Year based on what truly works for you.

Press play now to uncover the tools you already have and prepare for a calmer, more intentional New Year.

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. 113 4 Coping Skills for Managing Stress, Anxiety and Grief in Midlife During the Holidays Dec 23, 2024

Show notes

Are the holidays bringing more heartache than joy this year? Discover practical ways to honor your grief and find moments of calm amidst your pain.

Holidays can be emotionally overwhelming, especially if you’re grieving the loss of a loved one or supporting someone through terminal illness.

In this episode you’ll discover:

1. How to tune into your inner voice and trust it to guide your unique grieving process.
2. Why doing less can actually bring a bit of peace during the holidays.
3. Meaningful ways to honor your loved one while still giving yourself
permission to rest and heal.

Listen to this episode to gain compassionate guidance and practical coping strategies that will help you move through the holidays with grace and authenticity.

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. 112 3 Practical Coping Skills to Decrease Stress & Anxiety To Navigate Toxic Family Dynamics During the Holidays Dec 19, 2024

Show notes

Do you struggle to stay safe while spending time with toxic family members this holiday season?

The holiday season often brings families together, but for those with toxic relationship patterns in their family, it can also bring tension, conflict, and emotional strain.

In this episode you’ll discover:

1. How to identify toxic behaviors and distinguish them from hurtful but resolvable actions.

2. Three powerful coping skills that offer protection and safe connection during family gatherings.

3. Actionable strategies to navigate family events with less stress, maintain your emotional balance, and prioritize your safety.

Listen to this episode now to arm yourself with the tools you need to approach toxic family dynamics with clarity, confidence, and peace this holiday season.

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. 111 3 Midlife Coping Skills for Family Stress & Anxiety During the Holidays Dec 16, 2024

Show notes

Do family gatherings sometimes leave you feeling hurt or upset? Wondering how to keep the holidays joyful while handling tricky dynamics?

The holiday season often brings people together, but it can also resurface old family dynamics and lead to hurtful interactions.

In this episode, you’ll discover:

1. The key difference between hurtful and toxic behavior and why it matters.

Learn three essential coping skills to handle hurtful comments and actions without escalating conflict.
Understand how intergenerational dynamics can influence family interactions and how to approach them with empathy.

Tune in now to master simple strategies for responding to hurtful moments and ensure your holiday gatherings stay merry and bright!

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. 110 Turn Holiday Shopping Into a Midlife Meditation & Coping Skill to Ease Stress & Anxiety Dec 12, 2024

Show notes

Are you someone who loves shopping but struggles with anxiety, especially during the holidays? What if you could turn shopping into “shopitation”, a mindfulness practice that actually helps decrease your anxiety and increase your calm? .

In this episode you’ll discover:

1. The definition and science behind “shopitation” and why shopping calms your anxiety.

2. How shopping can serve as a tool for mindfulness, offering emotional relief without spending a dime.

3. Avoid common mistakes like impulse buying and using shopping as an avoidance tool.

Tune in to today’s episode and discover the mindfulness practice of “shopitation.”Start practicing today and increase 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. 109 5 Science-Backed Coping Skills To Conquer Holiday Shopping Stress & Anxiety To Find Calm Dec 09, 2024

Show notes

Is holiday shopping making you anxious and overwhelmed? Dive into this episode to discover how to replace shopping stress with peace and calm.

Shopping anxiety is a common challenge during the holiday season, stemming from tight budgets, perfectionism, or sensory overload in busy stores.

In this episode, you’ll discover

1. How to manage shopping stress through grounding techniques and smart scheduling.

2. The neuroscience behind decision fatigue and practical ways to outsmart it.

3. Creative approaches to gift-giving that prioritize connection over consumption.

Tune in now to gain actionable tools that will transform your holiday shopping into a more joyful and stress-free experience!

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. 108 Coping Skills To Bridge the Political Divide & Decrease Stress & Anxiety During The Holidays Dec 05, 2024

Show notes

Are you worried that post election-related anxiety might cast a shadow over your holiday celebrations?

In this episode you’ll learn how to:

1. Use the science of emotional contagion to avoid spreading or absorbing anxiety during gatherings.

2. Set boundaries with grace, including one-liners and humor, to steer conversations away from divisive topics.

3. Regulate your emotions in group settings and one-on-one conversations to stay grounded and present.

Listen now to discover how to enjoy a calmer, more joyful holiday season while leaving anticipatory anxiety behind.

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. 107 Midlife Coping Skills for Anticipatory Anxiety & Stress Post Election Dec 02, 2024

Show notes

Does the aftermath of the election leave you feeling stuck in a cycle of worry and dread--especially as you head into the holiday? You're not alone.

In this episode you will learn how the uncertainties of our current political climate trigger anticipatory anxiety—a mental loop of fear about the future—as well as practical strategies to regain control of your mind.

You’ll discover:

1. How to recognize and interrupt the cycle of anxious thoughts before they spiral out of control.

2. Use grounding, breathwork, and mindfulness to calm your nervous system in real-time.

3. Foster hope and calm by embracing creativity, mindfulness, and small acts of kindness.

Ready to move past election-induced stress and rediscover peace of mind? Listen now and equip yourself with tools to cultivate calm today.

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. 106 Transform Holiday Stress & Anxiety to Midlife Calm Using This Easy 4 Minute Meditation Nov 28, 2024

Show notes

How can a quick and easy four-minute meditation help you truly enjoy the holiday season? (Even if you hate to meditate?)

You've stuffed the turkey, cleaned the house, now prepare your mind for the day. Take four minutes to do for your mind what you have done for the holiday. Why shouldn't you enjoy this day!

In this episode you’ll:

1. Learn a simple, four-minute technique to mentally prepare for the holidays.

2. Discover how a quick mindset shift can make your holiday experience more fulfilling.

3. Take away a powerful tool to stay grounded, calm, and connected through the busy season.

Give yourself four minutes to set a calm, joyful tone for the holidays by listening to this episode!

During the hustle and bustle listen to Fan Favorite:

Ep. 99 How Transforming Shoulds Can Instantly Decrease Anxiety & Boost Midlife 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. 105 How Embracing Social Anxiety & Stress During Midlife Can Make Your Holiday Season Brighter Nov 25, 2024

Show notes

What if, instead of battling social anxiety, you could approach it with kindness this holiday season?
With holiday gatherings right around the corner, social anxiety can feel especially overwhelming. This episode tackles how to face these events with practical strategies that make social interactions feel less intimidating and more manageable, offering a new approach for anyone who tends to dread social situations.

In this episode, you will learn:

1. Three specific coping skills for grounding yourself in the present when social anxiety hits.

2. How to reduce feelings of dread by "tending and befriending" anxious thoughts instead of fighting them.

3. Practical ways hosts can make gatherings more comfortable and welcoming for guests with social anxiety.

Press play to learn simple yet powerful techniques to navigate holiday gatherings with more ease and confidence this season!

Listen to Fan Favorite Ep. 89 3 Steps to Disengage From Work To Be More Calm & Present at Home

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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