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    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.

     

     

     

    Advertise

    Copyright: © 2024 Inner Challenge Podcast with MJ Murray Vachon LCSW

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    Latest Episodes:
    Ep. 104 3 Ingredients to Decrease Stress & Anxiety & Increase Midlife Holiday Calm Nov 21, 2024
    Show notes

    Are you tired of feeling drained and overwhelmed by holiday preparations?
    In this episode of Creating Midlife Calm, MJ Murray Vachon, a licensed clinical social worker, reveals a powerful approach to designing a holiday season that centers around peace, gratitude, and genuine enjoyment. MJ shares her tried-and-true method for letting go of the pressure to create a "perfect" Thanksgiving, allowing listeners to focus on what truly matters to them.
    In this episode, you'll learn:
    1. Practical strategies to let go of holiday perfectionism and embrace a fulfilling, calm, and enjoyable Thanksgiving.
    2. Tips to realign your holiday activities with feelings of happiness, gratitude, and calm—without sacrificing tradition.
    3. Insight on creating a balanced holiday experience that prioritizes what brings you joy and connection, rather than stress.
    Transform your holiday approach to be more joyful, calm, and centered—press play to start planning a Thanksgiving that nourishes the soul.
    Listen to Fan Favorite Ep. 93 5 Simple Sleep Hacks To Help You Sleep Better Tonight!


    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. 103 Using Gratitude & Fun To Ease Midlife Anxiety & Stress To Create Calm This Thanksgiving Nov 18, 2024
    Show notes

    Are you tired of feeling stressed and overwhelmed by holiday planning and want a Thanksgiving that leaves you feeling calm, happy, and truly grateful?

    Are your holidays more of a burden than a joy. With endless lists and expectations, it’s easy to lose sight of why you celebrate in the first place. This episode dives into three simple “ingredients” you can add to your holiday plans that will transform how your experience Thanksgiving—making it fulfilling instead of exhausting.

    In this episode you’ll:

    1. Discover how choosing happiness, calm, and gratitude can reshape your holiday experience from pressure-filled to peaceful.

    2. Learn practical ways to simplify your Thanksgiving prep without sacrificing the joy or tradition you cherish.

    3. Find permission to let go of unnecessary tasks and embrace a holiday that nurtures your well-being and connection with loved ones.

    Push play to learn three powerful steps to reclaim joy and calm in your holiday planning and make this Thanksgiving one you truly enjoy.


    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. 102 Holiday Calm: 2 Coping Skills To Increase Calm & Joy Admist The Stress & Anxiety of Family Estrangement in Midlife. Nov 14, 2024
    Show notes

    Feeling the sting of family estrangement this holiday season? Let's find ways to bring you calm and ease that pain.

    In this episode, you'll discover:

    1. How reflecting on your role in the estrangement can empower you to heal.

    2. The transformative power of compassion for your loved one's struggles and your own pain.

    3. Practical tips to reclaim peace during this challenging season.

    Find solace and strength through reflection and compassion to navigate the holidays with greater calm.
    Listen to Fan Favorite: Ep. 85 5 Easy & Effective Steps to Stop Overthinking 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. 101 Understanding Midlife Family Estrangement As A Coping Skill to Increase Calm During the Holiday Season Nov 11, 2024
    Show notes

    Family estrangement can feel overwhelming, especially around the holiday season when family gatherings highlight painful separations.

    In this episode, you'll learn:

    1. The prevalence of family estrangement and why it’s more common than you might think.

    2. Key causes that drive family members apart, from generational value clashes to lifestyle differences.

    3. Practical ways to cope with the emotional toll of estrangement, especially during the holiday season.

    Take a step toward self-understanding and healing with an Inner Challenge to help you navigate the complexities of family estrangement.

    Listen to Fan Favorite Ep. 93 5 Simple Sleep Hacks to Sleep Better Tonight

    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.100 Coping Skills To Transform Your Shoulds in Midlife To Increase Calm When Others Get Mad and You Become Stressed & Anxious Nov 07, 2024
    Show notes

    In this episode, you'll discover what to do when others aren't happy about you transforming your "shoulds."

    When you're shifting priorities, people may resist or push back, creating a unique tension. I'll walk you through a helpful mindset shift to stay true to your decisions and maintain connections with those affected by your choices.

    In this episode, you'll learn:

    1. The SOS tool—a three-step process of Spirit, Options, Select to evaluate "shoulds" and choose actions that align with your values.

    2. The balance of the "Capital I" and "Italicized i"—how to stand firm in your identity while staying connecting and flexible in relationships with others.

    3. Strategies for effective communication—how to deliver your decisions compassionately and handle any negative reactions without sacrificing your well-being.

    Thank you for listening to this milestone 100th episode! If you’re new, start from Ep. 1, What is Mental Wellness?, and join our journey to achieve calm and balance in midlife. Tune in on Monday for another episode of Creating 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. 99 How Transforming Shoulds Can Instantly Decrease Stress & Anxiety To Boost Midlife Calm Nov 04, 2024
    Show notes

    Feeling burdened by expectations? In this episode of Creating Midlife Calm, MJ Murray Vachon LCSW, dives into how the "shoulds" in your life can impact your spirit, both positively and negatively. Using her simple S.O.S. process, you'll discover how to turn oppressive shoulds into empowering coulds, helping you feel more connected to your inner calm and less anxious.

    In this episode, you'll learn:

    1. What "shoulds" are and the role they play in your life.

    2. The S.O.S. process for assessing your shoulds and transforming them into possibilities.

    3. How to reconnect with your spirit to make decisions that lift you up rather than drag you down.

    If you're ready to stop letting shoulds control your life and start living with more calm and clarity, this episode is for you.

    Check out Fan Favorite Ep.52 Ways to Renew Your Weary Spirit

    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. 98 How Changing One Thought Can Decrease Your Stress & Anxiety To Increase Your Coping Skills Creating Midlife Calm! Oct 31, 2024
    Show notes

    Are you often overwhelmed by the thought, “This should not be happening”? You’re not alone. This mindset can fuel anxiety and a sense of being out of control, leaving you feeling miserable.

    By the end of this episode, you’ll gain a new perspective on your thoughts and learn practical strategies to cultivate calm amidst life’s challenges.

    In this episode you'll discover:

    1. How the thought “this should not be happening” can contribute to feelings of anxiety and unhappiness.

    2. Two philosophies—Stoicism and Buddhism—that offer a fresh perspective on accepting reality and reducing suffering.

    3. Practical strategies to cultivate calm in challenging situations and improve your mindset.

    Tune in to learn how shifting your perspective can empower you to create a more peaceful existence.

    Check out Fan Favorite Ep. 63 Mental Wellness & Love Beyond Travis, Taylor & Valentine’s Day.

    Join me on Monday for more insights on *Creating 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. 97 2 Coping Skills To Decrease Your Stress & Anxiety When You Feel Out of Control So You Can Think Clearly In Midlife Oct 28, 2024
    Show notes

    Feel like you’re losing control? Learn the secret to managing out-of-control moments and think more clearly.

    In this episode, you'll learn:

    1. How to identify when you’re feeling out of control before emotions take over.

    2. Effective strategies to tame anxiety and create mental clarity.

    3. The secret to controlling how you respond when life feels chaotic – and why micromanaging doesn’t work.

    Learn to notice and name your out-of-control moments, then tame them with simple techniques that will allow you to think clearly and avoid saying or doing things you’ll regret. Start practicing today and feel more grounded when life throws you off balance.

    Check out Ep.30 Mental Wellness Defined: Reducing Anxiety and Embracing Calm 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. 96 Daily Boosts to Decrease Election Stress & Anxiety and Increase Midlife Calm Now Oct 24, 2024
    Show notes

    Want your election anxiety to decrease? Try carving a 🎃 pumpkin or sorting your socks.
    In this episode, we follow up on Monday’s Inner Challenge, where we discussed how to manage election anxiety. Today, MJ introduces the Daily Boost, a simple but powerful strategy to lower your stress and boost your mood during these intense times.
    In this episode you'll learn:

    1. Why doom scrolling feeds your anxiety and how to stop.

    2. The science behind the Daily Boost and why small, intentional actions can make a big impact.

    3. Practical examples of daily boosts you can do, like carving a pumpkin, cleaning a junk drawer, or walking around Target.

    Ready to feel less anxious and more in control? Start practicing a daily boost today. Track your progress, get a friend involved, and remember – it’s all about making small, manageable steps toward a calmer mind.

    Check out Ep.62 Mental Wellness: Coping Skills for Managing the Anxiety of TikTok Addiction!

    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. 95 Election Stress & Anxiety: 3 Coping Skills to Stay Calm In A Divided Nation Oct 21, 2024
    Show notes

    Is the election what's scaring you the most during this Halloween Season? Are you feeling stressed about the election? Do you find yourself doomscrolling or anxiously discussing it with friends? If so, you're not alone—73% of Americans feel anxious about elections.
    In this episode, you'll discover:

    1. What election anxiety is and why it affects so many of us.

    2. How to understand and counter the effects of algorithms on your election anxiety.

    3. Three simple, actionable strategies to reduce your stress and feel calmer right away.

    Don't let election anxiety take over your life—go to the polls and vote for your candidate and press play to caste a vote for your mental health and start creating your calm today!

    Check out Ep.85 5 Easy & Effective Steps to Stop Overthinking, 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.

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