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

Is your smartphone  increasing your anxiety, decreasing your focus, and preventing you from being productive and happy? 
Discover the surprising science behind its impact—and how to take control.

In this episode, you’ll discover:

1. How excessive phone use rewires your brain, diminishing your ability to focus and enjoy everyday activities.
2. The hidden ways your phone affects your sleep, relationships, and overall health—and why it’s more than just a matter of willpower.
3. How understanding the science behind cell phones can motivate you to adopt the ACT plan, helping you gain the benefits of your phone while reducing its negative impacts. (Ep. 118)

Take back control of your health, relationships, and life—press play now to uncover the science of outsmarting your smartphone!

Outsmarting Your Smartphone – The Science and Solutions You Need To Decrease Anxiety & Increase Midlife Calm

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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. 

How do you navigate the overwhelming emotions that come with hearing bad news in today’s world?

Without the right tools to process these challenges, it’s easy to feel overwhelmed, hopeless, or even numb.

 In this episode you’ll discover: 

1. A powerful three-step plan to process bad news while maintaining emotional balance.
2. Practical tips for limiting and balancing your news consumption to protect your mental health.
3. Inspiring ways to channel your energy into small acts of kindness, decreasing your anxiety and creating a positive ripple effect in your community.

Take charge of your emotional well-being and discover how to manage bad news with calm and compassion—press play now!

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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 you heart broken and overwhelmed by the wild fires in Los Angelos?
What if a simple five-minute meditation could help you transform those feelings into calm and compassion?
In this episode you’ll discover: 

1. A simple guided, five-minute meditation to calm anxiety and re-regulate your nervous system when bad news feels overwhelming.
2. How to process difficult emotions like sadness and fear while creating space for inner peace.
3. How to cultivate compassion and connection by sending healing thoughts to those affected, all while grounding your own well-being.

Listen now to discover a simple and effective meditation that helps you navigate overwhelming emotions, bringing calm and connection when the world feels too heavy.

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 find yourself constantly battling obstacles that make losing weight feel impossible?

In this episode you’ll discover: 

1. How to stay focused on your weight loss journey, even in a world designed to tempt you.
2. Creative, time-saving, and budget-friendly approaches to meal prep and healthy eating.
3. Explore solutions for menopause and mental health related challenges so you can transform emotional eating into healthier habits.

Listen now to empower yourself with proven strategies for overcoming weight loss obstacles and reclaiming your wellness journey!

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 weight loss your New Year’s Resolution? This episode gives you 5 Proven Hacks to help you stop feeling stuck and finally see real results.

In this episode you’ll discover: 

1. How to shift from "needing" to "wanting" to lose weight and why this mindset change is crucial.
2. Why setting realistic, manageable goals makes all the difference in long-term success.
3. Find out how to enjoy your favorite foods while creating a sustainable food plan.

Start your journey to a healthier, happier you by tuning in to this transformative episode 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. 

Are your New Year’s resolutions setting you up for failure? Do you want to  find a new way so you don’t give up on you? 

In this episode you’ll discover:

1. Why focusing on one goal with a clear timeline boosts your chances of success.

2. How the power of moderation can help you set achievable goals and create lasting change.

3. How moderation creates space for flexibility, kindness, self-compassion, and curiosity   fueling your   momentum.

Press play now to uncover how moderation can transform your New Year’s resolutions into meaningful, sustainable habits that bring lasting success.

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 real reason you struggle with New Year’s resolutions isn’t a lack of willpower? 

In this episode you’ll discover:

1. Why fear of failure-not willpower- sabotages your goal and how to break free this New  Year

2. Practical tools to sit with discomfort, rewire your brain, and turn fear into possibility.

3. A way to visualize your success through “mental movies,” a powerful technique to build confidence and clarity and decrease your anxiety.

 Listen now to learn how befriending your anxiety can unlock the energy and focus you need to crush your goals this 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. 

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. 

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. 

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.