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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.94 5 Easy Strategies To Stop Nighttime Eating Tonight To Improve Your Sleep & Decrease Your Stress & Anxiety! Oct 17, 2024

Show notes

Are late-night cravings keeping you from a good night’s sleep and sabotaging your health goals?

If you’ve been struggling with unwanted snacking before bed or find yourself reaching for food after dinner, you’re not alone. Nighttime eating can disrupt your sleep, lead to weight gain, and impact your overall well-being, but it doesn’t have to control you. In this episode, we’ll break down exactly why nighttime cravings happen and how you can overcome them with practical, science-backed strategies.

In this episode you’ll:

1. Discover the science behind the root causes of nighttime eating and how to distinguish between emotional and physical hunger.

2. Learn five easy strategies to help you break the habit and set yourself up for success without feeling deprived.

3. Gain tools to create a food free nighttime routine to help you manage stress and emotions so you can enjoy restful sleep and feel your best.

Tune in now to discover simple, effective ways to stop nighttime eating and reclaim your sleep and health!

Listen to fan favorites:
Ep. 53 Coping Skills to Manage Anxiety & Other Difficult Emotions in Midlife: Naming (Part 1)

Listen to Ep.54 Coping Skills to Manage Anxiety & Other Difficult Emotions in Midlife: Taming & Aiming (Part 2)

Send us Fan Mail

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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 & Decrease Stress & Anxiety During the Holiday Season Oct 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.

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. 93 5 Simple Sleep Hacks To Help You Sleep Better Tonight To Reduce Midlife Stress & Anxiety Oct 14, 2024

Show notes

Struggling to get a good night's sleep, or is staying asleep becoming an impossible task? What if five simple, science-backed hacks could change that for you tonight?
This episode dives deep into why quality sleep is essential for your health and mental well-being. If you're feeling the effects of sleep deprivation—exhaustion, irritability, and trouble focusing at work or with your family—this episode offers real solutions. You'll learn why sleep is more than just a luxury; it's a necessity, and more importantly, you'll discover actionable strategies to make it a priority.

In this episode, you'll gain:

1. A better understanding of how modern habits disrupt your natural sleep cycle—and how to fix it.

2. Five cost-free sleep hacks, from dimming lights to adjusting mealtime, that you can implement tonight for better rest.

3. Insight into why sleep is crucial for physical recovery, mental clarity, and emotional balance, plus a simple inner challenge to test tonight.

Want to wake up feeling refreshed? Hit play now and start transforming your sleep with these easy-to-apply hacks!

If your busy mind is keeping your awake 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.

Ep. 92 Proving Your Mind is Meant to be Peaceful, Calm & Happy With No Stress or Anxiety Oct 10, 2024

Show notes

Do you believe your mind is naturally peaceful, or are you convinced it’s always meant to be stressed and busy? What if you could tap into your mind’s natural state of calm and happiness?

In this episode of Creating Midlife Calm, MJ dives into the truth about our mind's natural state. If you often feel overwhelmed by stress or anxiety and are searching for a way to feel more grounded and present with your family, while also boosting your focus at work, this episode is for you. Discover how your brain is actually wired for calm, and learn practical ways to reconnect with that peaceful state, even when life feels chaotic.

By tuning in, you’ll learn:

1. How neuroscience proves that your brain is naturally inclined toward peace, calm, and happiness.

2. Why mindfulness practices can help reduce stress and help you feel more centered, no matter what’s going on around you.

3. How ancient wisdom and modern science both agree that cultivating inner peace is not only possible but essential to living a fulfilling life.

If you're ready to unlock the calm and happiness your brain is wired for, press play and join us in this empowering journey today!

Check out Ep. 91 Use These Two Mindfulness Practices To Instantly Increase Gratitude, Calm & Joy.

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. 91 Use These 2 Mindfulness Practices To Instantly Increase Gratitude, Calm & Joy To Ease Stress & Anxiety Oct 07, 2024

Show notes

Feeling overwhelmed by the fast pace of life? What if you could slow down and instantly create calm, joy, and gratitude in just a few minutes?

In this episode, MJ Murray Vachon, LCSW, reveals two simple mindfulness practices—"Notice on the Outside" and "Notice on the Inside"—that act as mental workouts for your mind. Just as we strengthen our bodies through physical exercise, these practices help strengthen your mental wellness, creating a sense of peace and connection both inside and out.

In this episode you’ll:

1. Learn how to focus your awareness on the present moment through "Notice on the Outside," and why this simple shift can reduce anxiety and increase calm.

2. Discover "Notice on the Inside" and gain insight into your sensations, images, thoughts, and feelings, allowing you to process challenging feelings more effectively.

3. By using these practices, you can begin to cultivate more gratitude, joy, and mental clarity in your daily life.

Listen now to learn how these mindfulness exercises can become a regular part of your routine, bringing you peace, clarity, and a deeper connection to yourself.

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. 90 3 Coping Skills to Increase Your Midlife Happiness & Calm & Decrease Your Anxiety & Stress When You Hate Your Job Oct 03, 2024

Show notes

Do you find yourself constantly overthinking and dreading your job? What if you could use your whole brain to increase your happiness and calm—even in a work environment you hate?

If your job brings on negative thoughts, whether it's due to conflicts with coworkers, lack of direction, or just overall dissatisfaction, you’re not alone. In this episode, MJ Murray Vachon, LCSW, explains why our brains are naturally wired to focus on the negative and how this affects our mood at work. But there’s a solution: retraining your brain to find calm and happiness, no matter how frustrating the situation.
In this episode you’ll:

1. Learn why your brain is programmed to dwell on negativity and how you can break free from this cycle.

2. Discover three practical coping skills to shift from negative ruminations to a more balanced perspective.

3. Gain more energy and clarity by letting go of work-related negativity, improving not only your own peace but also the atmosphere at home with your loved ones.

Tune in now to discover actionable strategies that will help you reduce negativity and bring more calm into your work life—even if your job isn't changing anytime soon!

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. 89 3 Steps to Disengage From Work To Be Free From Anxiety & Stress To Be More Present at Home in Midlife Sep 30, 2024

Show notes

Do you struggle to turn off work mode and find it hard to be fully present with your loved ones at home?

In today's fast-paced world, many people find it challenging to leave work at the office, leading to stress and difficulty being present at home. This episode tackles a common issue: how to disengage from work so you can enjoy a more peaceful and connected home life.

In today’s episode you will:

1. Learn the root causes of why work often intrudes on home life and how to address them.

2. Discover a simple, three-step strategy to transition from work to home mode effectively.

3. Gain insights into creating an end-of-workday ritual that promotes mental calm and boosts productivity for the next day.

Listen to this episode now to reclaim your evenings and create a calm, present atmosphere 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.

Ep.88 Effective Strategies to Decrease Resistance & Stress When Household Members Don't Want to Equitably Share Chores in Midlife! Sep 26, 2024

Show notes

Are you tired of feeling like household chores aren't fairly divided, leading to tension and frustration at home?

Following up on Episode 87 Instantly Reduce Household Stress and Create Calm with THIS Surprising Chore-Sharing Game!", this episode tackles the resistance around dividing household tasks equitably.

In this episode, we will discuss strategies to effectively deal with:

1.Household members who are resistant to sharing chores equitably.

2.Grounding chores in family values to increase motivation and cooperation.

3.Creating a good attitude when doing chores.

Tune in now to use the Chore Wars Game to transform your approach from Stressed to Blessed when it comes to creating a household team to tackle the chores with these practical tips and fun strategies.

If you missed Ep. 87, Instantly Reduce Household Stress and Create Calm with THIS Surprising Chore-Sharing Game! give it a listen--it is easy, fun and helpful.

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. 87 Instantly Reduce Household Stress & Anxiety and Create Calm with THIS Surprising Chore-Sharing Game! Sep 23, 2024

Show notes

Are household chores turning into a battleground at your home? Discover the fun and effective game that could bring peace to your chore wars!"

In this episode of Creating Midlife Calm, we dive into the common struggle of uneven chore distribution in households. If you're tired of feeling frustrated while doing the lion's share of housework or find yourself constantly nagging about chores, this episode offers a fresh approach to creating balance. By introducing a game-based method, we explore how you can foster a more equitable and cooperative environment at home, leading to less stress and better relationships."

In this episode you will:

1. Learn how to turn chore disagreements into a fun and productive game that encourages participation from all family members.

2. Understand the surprising impact that uneven chore distribution can have on relationships and how to address it.

3. Discover practical strategies for sharing household responsibilities that align with everyone's preferences and abilities, including tips on accountability.

Hit play now to transform chore conflict into chore cooperation and bring harmony back to your household—it's time to say goodbye to the stress of uneven chores!"

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. 86 Understanding the 4 Causes of Overthinking To Reduce Your Stress & Anxiety and Increase Calm Sep 19, 2024

Show notes

Ep. 86 Understanding the 4 Causes of Overthinking To Reduce Your Anxiety & Increase Calm

Do you find yourself trapped in overthinking, draining your energy, disrupting your mental clarity, and leaving you anxious?

Overthinking affects many of us, especially when faced with stress or uncertainty. In this episode, MJ Murray Vachon, LCSW, explains the four main causes of overthinking and how understanding these triggers can help reduce anxiety and increase your sense of calm.

In this episode you will learn the 4 Main Causes of Overthinking:

1. Fear of the Future: Overthinking often stems from anxiety about uncertain outcomes, like job security or health concerns.

2.Perfectionism:High expectations and fear of failure can fuel excessive rumination, depriving you of joy and calm.

3.Past Regrets: Unresolved disappointment and self-blame can lead to dwelling on what could have been.

4.Too Many Choices: Being overwhelmed by everyday decisions can cause mental fatigue and indecision.

MJ shares actionable insights on how to address these underlying causes by tending to your emotions and calming your mind, helping you break free from the cycle of overthinking.

Tune in to learn how to recognize the causes of overthinking and apply these strategies to bring more peace and focus into your life.
Listen to Ep.85 5 Easy & Effective Steps to Stop Overthinking, Now! or
check out attached one pager on what our mind looks! https://mjmurrayvachon.com/podcast-1/ or listen to Ep. 1 What is Mental Wellness?

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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