Creating Midlife Calm: Coping Skills for Stress & Anxiety in Family, Work & Relationships

How do you begin to feel safe and steady again after experiencing a shooting?

You don’t have to have all the answers, and you don’t have to go through this alone.

In this episode, you’ll discover:

1. The most important steps to protect your safety, body, and mind in the first days after a shooting
2. How to gently reintroduce routine and emotional regulation in the following week
3. Grounding practices and therapy options that can help you heal from the inside out

🎧 Take 10 minutes to protect your mental health and begin your healing—you’re worth it.

Resources Mentioned in This Episode

• 988 Suicide & Crisis Lifeline – Call or text 988
• National Mass Violence Victimization Resource Center – nmvvrc.org
• SAMHSA Disaster Distress Helpline – Call or text 1-800-985-5990
• EMDRIA Find a Therapist – emdria.org/find-a-therapist
• One-page guide from Episodes 6, 7, and 97 – Name, Tame, and Aim(request (request by email: [email protected])
• MP3 grounding guides – Box Breathing and Two-Minute Cricket Reset (request by email: [email protected])

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. 

Are daily chores leaving you overwhelmed and anxious in midlife?
There’s a free tool that can feel like a coping skill when life starts to pile up.
In this episode, you’ll discover:

1. How to use one simple, free tool to break down overwhelming household tasks into calm, manageable steps
2. Why this tool helps reduce decision fatigue and supports your mental clarity without replacing your inner voice
3. How to experiment with this approach even if you’re skeptical or tech-shy — no expertise needed

🎧 Pop in your earbuds and learn how to turn everyday chaos into calm—starting with just one chore.

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. 

Are your mornings setting the tone for anxiety—or for calm?
Peaceful mornings aren’t a personality trait—they’re a midlife leadership skill you can learn and teach.

In this episode, you’ll discover:

1.     How to use coping skills that shift your mornings from chaos to calm

2.     Why peaceful mornings begin the night before—with structure and buy-in

3.     How to lead your household like a lighthouse, not a drill sergeant

Start your day with more connection, less yelling, and a routine that actually works—for you and your kids. 🎧

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. 

Are you dreading the back-to-school transition—and noticing it’s affecting your whole household?

Back-to-school doesn’t have to mean breakdowns. You can lead with calm instead of chaos.

In this episode, you’ll discover:

1.     The value of naming  your feelings about back-to-school.

2.     How understanding the difference between stress and anxiety can help you get sh*t done.

3.     Why your leadership matters—and how to guide your family through this transition with clarity and calm

Listen now to ease anxiety, model resilience, and build a household that’s steady even during stressful seasons. 🎧

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. 

Are you using the wrong coping skill for what you’re actually feeling?
Stress and anxiety may look similar on the outside—but they need very different responses to truly feel better.

In this episode, you’ll discover:

1. How to tell whether you’re feeling stress or anxiety in real-time
2. Why using the WRONG coping skill won't work for stress / anxiety
3. A simple guide to matching the right coping skill to each emotion—so you stop spinning and start feeling calm

🎧 Tune in to learn how to move from avoidance to awareness and feel more grounded 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. 

Are you using the wrong coping skill for what you’re actually feeling?
Understanding the difference between stress and anxiety can help you respond more effectively and feel calmer faster.
In this episode, you’ll discover:

1. How to recognize the difference between stress and anxiety in your body and mind
2. Why coping skills that help with stress can make anxiety worse—and vice versa
3. Two powerful questions that help you choose the right response in the moment

 Listen now to begin matching your coping skills to what midlife actually demands from you—inside and out.

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. 

Are your quick-fix habits like snacking, scrolling, or venting actually increasing your anxiety?
Most midlife coping habits bring temporary comfort—but they can sabotage your long-term calm.

In this episode, you’ll discover:

1. Two free, science-backed coping skills that calm anxiety fast
2. A simple coping skill to decrease your stress response and boost sleep
3. A 90-second habit to ground yourself when anxiety hijacks your focus

Listen now to learn how to stop the stress cycle and finally feel more present and in control.

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. 

Why do the most common anxiety fixes leave you feeling even worse?
Because they offer quick relief—but actually reinforce the anxiety cycle, especially in midlife.
In this episode, you’ll discover:

1. The neuroscience behind why 3 common coping skills you're using actually increase anxiety instead of easing it.
2. How these coping habits form early in life and silently shape midlife behavior.
3. What happens in your brain and body when you rely on these short-term fixes—and why they backfire.

 Pop in your earbuds and learn how to stop the habits that hijack your calm and start building real emotional resilience.

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. 

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

Send us Fan Mail

****

About the Host: 

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support. 

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

Send us Fan Mail

****

About the Host: 

MJ Murray Vachon, LCSW, is a seasoned clinician, educator, and host of the podcast Creating Midlife Calm, recognized by Maria Shriver as a “Listen of the Week.” Over the past 40 years, MJ has led more than 50,000 therapy sessions and developed the Inner Challenge mental wellness program and the Inner Challenge Master Class, practical tools for emotional regulation, self-awareness, and resilience taught for more than 30 years in junior high schools and at the University of Notre Dame for freshman football players. Through her podcast, teaching, and coaching, MJ helps people build calmer lives, stronger relationships, and healthier communities.

Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.