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

Do family gatherings sometimes leave you feeling hurt or upset? Wondering how to keep the holidays joyful while handling tricky dynamics?

The holiday season often brings people together, but it can also resurface old family dynamics and lead to hurtful interactions. 

In this episode, you’ll discover: 

1.     The key difference between hurtful and toxic behavior and why it matters.

1. Learn three essential coping skills to handle hurtful comments and actions without escalating conflict.
2. Understand how intergenerational dynamics can influence family interactions and how to approach them with empathy.

Tune in now to master simple strategies for responding to hurtful moments and ensure your holiday gatherings stay merry and bright!

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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 someone who loves shopping but struggles with anxiety, especially during the holidays? What if you could turn shopping into “shopitation”,  a mindfulness practice that actually helps decrease your anxiety and increase your calm?  .

 In this  episode you’ll discover:  

 1. The definition and  science behind “shopitation” and  why shopping calms your anxiety. 

2. How shopping can serve as a tool for mindfulness, offering emotional relief without spending a dime.  

3. Avoid common mistakes like impulse buying and using shopping as an avoidance tool.

 Tune in to today’s episode and discover  the mindfulness practice of “shopitation.”Start practicing today and increase 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. 

Is holiday shopping making you anxious and overwhelmed? Dive into this episode to discover how to replace shopping stress with peace and calm.

 Shopping anxiety is a common challenge during the holiday season, stemming from tight budgets, perfectionism, or sensory overload in busy stores.   

 In this episode, you’ll discover

   1. How to manage shopping stress through grounding techniques and smart scheduling.  

   2. The neuroscience behind decision fatigue and practical ways to outsmart it.  

   3. Creative approaches to gift-giving that prioritize connection over consumption.

 Tune in now to gain actionable tools that will transform your holiday shopping into a more joyful and stress-free experience!

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 worried that post election-related anxiety might cast a shadow over your holiday celebrations? 

In this episode you’ll learn how to:  

   1. Use the science of emotional contagion to avoid spreading or absorbing anxiety during gatherings.  

    2. Set boundaries with grace, including one-liners and humor, to steer conversations away from divisive topics.  

   3. Regulate your emotions in group settings and one-on-one conversations to stay grounded and present.

 Listen now to discover how to enjoy a calmer, more joyful holiday season while leaving anticipatory anxiety behind.

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. 

Does the aftermath of the election leave you feeling stuck in a cycle of worry and dread--especially as you head into the holiday? You're not alone.  

 In this episode  you will learn how the uncertainties of our current political climate trigger anticipatory anxiety—a mental loop of fear about the future—as well as practical strategies to regain control of your mind.  

 You’ll discover:

1. How to recognize and interrupt the cycle of anxious thoughts before they spiral out of control.  

2. Use grounding, breathwork, and mindfulness to calm your nervous system in real-time.  

3. Foster hope and calm by embracing creativity, mindfulness, and small acts of kindness.  

 Ready to move past election-induced stress and rediscover peace of mind? Listen now and equip yourself with tools to cultivate calm today.

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. 

How can a quick and easy four-minute meditation help you truly enjoy the holiday season? (Even if you hate to meditate?)

You've stuffed the turkey, cleaned the house, now prepare your mind for the day. Take four minutes to do for your mind what you have done for the holiday.  Why shouldn't you enjoy this day!

In this episode you’ll:

 1. Learn a simple, four-minute technique to mentally prepare for the holidays.

2. Discover how a quick mindset shift can make your holiday experience more fulfilling.

3. Take away a powerful tool to stay grounded, calm, and connected through the busy season.

 Give yourself four minutes to set a calm, joyful tone for the holidays by listening to this episode!

 During the hustle and bustle listen to Fan Favorite:

 Ep. 99 How Transforming Shoulds Can Instantly Decrease Anxiety & Boost 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. 

What if, instead of battling social anxiety, you could approach it with kindness this holiday season?
With holiday gatherings right around the corner, social anxiety can feel especially overwhelming. This episode tackles how to face these events with practical strategies that make social interactions feel less intimidating and more manageable, offering a new approach for anyone who tends to dread social situations.

In this episode, you will learn:

1. Three specific coping skills for grounding yourself in the present when social anxiety hits.

2. How to reduce feelings of dread by "tending and befriending" anxious thoughts instead of fighting them.

3. Practical ways hosts can make gatherings more comfortable and welcoming for guests with social anxiety.

 Press play to learn simple yet powerful techniques to navigate holiday gatherings with more ease and confidence this 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. 

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. 

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. 

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.