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

Feeling  overwhelmed by anxiety?
Discover  five powerful words that can help you move from chaos to calm and help you  make better decisions in your daily life.
In this episode, you’ll discover
1. How to recognize and shift from mental chaos or rigidity to a state of calm flow.
2. Discover actionable steps to re-regulate your body and observe your mind for           better  emotional control and decision making.
3. Hear real-life examples of how the FACES framework transforms anxious reactions into  actions aligned with your desires and values.
Press play now to learn how to regain clarity, avoid regrets, and stay aligned with your values using the FACES model.

Check out this awesome one pager that summarizes this episode:
https://mjmurrayvachon.com/podcast-1/

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. 

Have you ever felt like anxiety hijacks your day, leaving you overwhelmed and disconnected from peace?

Anxiety can strike at any moment—whether it’s an email, a text, or an unexpected life challenge—and derail your calm. 

In this episode you’ll discover: 

1. The transformative practice of noticing, naming, and taming anxiety to break free from overwhelming thoughts.
2. How to harness the power of your breath to reset your nervous system and restore clarity.
3. The "river of wellness" metaphor to understand your mind’s natural flow and navigate challenges with confidence.

Listen now to unlock the tools you need to calm your anxiety and create a more peaceful, focused state of mind.

Check out my one pager for this episode: https://mjmurrayvachon.com/podcast-1

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. 

What if the most meaningful Valentine’s gift you could give your partner also turned out to be the best gift you could give yourself?

Whether you're feeling disconnected from your partner or caught up in midlife expectations, this episode provides a practical path to creating deeper love and connection.

In this episode, you’ll discover:

1. How to embrace your partner's quirks and imperfections to cultivate a stronger bond.

2. Easy mindfulness techniques to neutralize judgment and foster emotional courage.

3. How one mindset shift  can transform your focus from "what's missing" to gratitude for "what is."

Tune in now to explore this no cost way to deepen your connection and love with your partner and yourself this Valentine’s Day. 

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. 

What if the most meaningful Valentine’s Day gift you could give this year doesn’t cost a penny—and could transform your relationship?

In midlife, juggling work, family, and daily stress often leaves little time for meaningful connection. Traditional Valentine’s gifts like roses and chocolates might check the box, but they rarely spark lasting connection.

By listening to this episode, you’ll discover:

1.     A transformative mindset to deepen connection, spark joy, and foster greater  acceptance in your midlife relationship.

2.     How to overcome common challenges like negativity and judgment in your partnership.

3.     Practical strategies to creating a stronger, more peaceful connection with your partner.

Tune in now to discover how one simple mindset shift can transform your Valentine’s Day and revitalize your relationship—no wrapping paper required!

Send us Fan Mail

****

About the Host: 

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

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

Is President Trump & Elon Musk governing style making you feel overwhelmed, anxious, or on high alert, you're not alone.  

In this emergency episode, we address how to care for your mind in unpredictable times and regain a sense of calm—even when the world feels chaotic.

In this episode, you’ll discover: 

1. Five powerful coping strategies to reduce anxiety and regain control of your mental well-being.

2. Learn how to manage your news intake, incorporate movement into your routine, and choose projects that restore your sense of control.

3. Find out why meditation is key—even when your mind won’t stop racing.

Press play now to learn practical, therapist-approved ways to calm your mind and navigate uncertainty with resilience.

b685f629da959b2425ab005193e9722d89f789b9

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. 

Have you ever found yourself caught in frustration over someone else’s choices?

 Whether it’s your partner glued to their phone or a coworker missing deadlines, other people's behavior can trigger anxiety and stress.

In this episode you’ll discover:

1. Why letting go of control over others often brings up unexpected emotions—and how to address them.
2. Practical strategies to move from “Let Them” to “Let Me,” shifting your focus inward for personal growth and clarity.
3. How shifting your focus from others' onto yourself can help you achieve growth and clarity in your relationships

Take back your emotional energy today—press play and discover how the “Let Them” mindset can help you create more calm and control in your life!

Send us Fan Mail

****

About the Host: 

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

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

Have you ever found yourself drained by trying to control other people’s decisions, only to realize it doesn’t work? 

What if two simple words could change that and bring you more peace?

In this episode you’ll discover:

1. How the "Let Them" mindset can help you stop wasting energy on things outside your control, fostering inner peace.
2. Learn practical steps to pause, breathe, and refocus your energy to better manage your emotions and priorities.
3. How releasing judgment can lead to compassion, better relationships, and a greater sense of calm.

Take back your emotional energy today—press play and discover how the “Let Them” mindset can help you create more calm and control in your life!

Send us Fan Mail

****

About the Host: 

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

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

Struggling to stay consistent with your exercise goals?
What if you could conquer the three biggest obstacles that hold you back?

In this episode you’ll discover:

1. How to face the "I don't want to exercise" mindset with practical tools to stay committed.

2. Why patience, not quick results, leads to long-term success

3. How to distinguish between genuine rest and excuses, so you can build consistency without risking burnout.

Hit play to unlock proven strategies for tackling your fitness obstacles and setting yourself up for less anxiety and a calmer 2025!!

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. 

In the New Year, are you tired of feeling stuck on the couch and longing for a way to embrace exercise—even if you’ve always hated it?

In this episode, you’ll discover:

1. A midlife mindset update to see yourself as someone who exercises to decrease anxiety and improve  your health. 
2. How to choose movements you genuinely enjoy—no spandex required.
3. Practical tips to find the time and energy for exercise, even on your busiest days.

 Tune in now to learn how small, joyful steps can transform your relationship with exercise and help you embrace a healthier, happier 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. 

Do you ever feel like your smartphone is outsmarting you? 
Want to gain two more hours in your day and decrease your anxiety?

In this episode, you'll discover: 

1.  How the simple 3-step ACT plan can strengthen connections with yourself and others while easing tensions between parents and children over phone use.
2. Why creating daily phone-free time can boost your mental health, productivity, and relationships.
3. The simple but powerful habit of keeping phones out of your bedroom for better sleep and a more energized start to your day.

Press play now to uncover a proven three-step strategy to outsmart your smartphone and regain control of your mental, physical, and relational health.

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.