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

Family estrangement can feel overwhelming, especially around the holiday season when family gatherings highlight painful separations. 

In this episode, you'll learn:

 1. The prevalence of family estrangement and why it’s more common than you might think.

2. Key causes that drive family members apart, from generational value clashes to lifestyle differences.

3. Practical ways to cope with the emotional toll of estrangement, especially during the holiday season.

 Take a step toward self-understanding and healing with an Inner Challenge to help you navigate the complexities of family estrangement.

 Listen to Fan Favorite Ep. 93 5 Simple Sleep Hacks to Sleep Better Tonight

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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. 

In this episode, you'll discover what to do when others aren't happy about you transforming your "shoulds."

 When you're shifting priorities, people may resist or push back, creating a unique tension. I'll walk you through a helpful mindset shift to stay true to your decisions and maintain connections with those affected by your choices.

In this episode, you'll learn: 

1. The SOS tool—a three-step process of Spirit, Options, Select to evaluate "shoulds" and choose actions that align with your values.  

2. The balance of the "Capital I" and "Italicized  i"—how to stand firm in your identity while staying connecting and flexible in relationships with others.

3. Strategies for effective communication—how to deliver your decisions compassionately and handle any negative reactions without sacrificing your well-being.

 Thank you for listening to this milestone 100th episode! If you’re new, start from Ep. 1, What is Mental Wellness?, and join our journey to achieve calm and balance in midlife. Tune in on Monday for another episode of Creating Midlife Calm.

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. 

 Feeling burdened by expectations? In this episode of Creating Midlife Calm, MJ Murray Vachon LCSW, dives into how the "shoulds" in your life can impact your spirit, both positively and negatively. Using her simple S.O.S. process, you'll discover how to turn oppressive shoulds into empowering coulds, helping you feel more connected to your inner calm and less anxious.

 In this episode, you'll learn: 

1. What "shoulds" are and the role they play in your life.

2. The S.O.S. process for assessing your shoulds and transforming them into possibilities.

3. How to reconnect with your spirit to make decisions that lift you up rather than drag you down.

 If you're ready to stop letting shoulds control your life and start living with more calm and clarity, this episode is for you.

Check out Fan Favorite Ep.52 Ways to Renew Your Weary Spirit

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 often overwhelmed by the thought, “This should not be happening”? You’re not alone. This mindset can fuel anxiety and a sense of being out of control, leaving you feeling miserable.

By the end of this episode, you’ll gain a new perspective on your thoughts and learn practical strategies to cultivate calm amidst life’s challenges.

 In this episode you'll discover:

   1. How the thought “this should not be happening” can contribute to feelings of anxiety and unhappiness.

   2. Two philosophies—Stoicism and Buddhism—that offer a fresh perspective on accepting reality and reducing suffering.

   3. Practical strategies to cultivate calm in challenging situations and improve your mindset.

 Tune in to learn how shifting your perspective can empower you to create a more peaceful existence.

Check out Fan Favorite Ep. 63 Mental Wellness & Love Beyond Travis, Taylor & Valentine’s Day. 

Join me on Monday for more insights on *Creating 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. 

Feel like you’re losing control? Learn the secret to managing out-of-control moments and think more clearly.

 In this episode, you'll learn:

1. How to identify when you’re feeling out of control before emotions take over.

2. Effective strategies to tame anxiety and create mental clarity.

3. The secret to controlling how you respond when life feels chaotic – and why micromanaging doesn’t work.

 Learn to notice and name your out-of-control moments, then tame them with simple techniques that will allow you to think clearly and avoid saying or doing things you’ll regret. Start practicing today and feel more grounded when life throws you off balance.

Check out Ep.30 Mental Wellness Defined: Reducing Anxiety and Embracing Calm 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. 

Want your election anxiety to decrease? Try carving a 🎃 pumpkin or sorting your socks. 
In this episode, we follow up on Monday’s Inner Challenge, where we discussed how to manage election anxiety. Today, MJ introduces the Daily Boost, a simple but powerful strategy to lower your stress and boost your mood during these intense times.

 In this episode you'll learn:

1. Why doom scrolling feeds your anxiety and how to stop.

2. The science behind the Daily Boost and why small, intentional actions can make a big impact.

3. Practical examples of daily boosts you can do, like carving a pumpkin, cleaning a junk drawer, or walking around Target.

 Ready to feel less anxious and more in control? Start practicing a daily boost today. Track your progress, get a friend involved, and remember – it’s all about making small, manageable steps toward a calmer mind. 

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 the election what's scaring you the most during this Halloween Season? Are you feeling stressed about the election? Do you find yourself doomscrolling or anxiously discussing it with friends? If so, you're not alone—73% of Americans feel anxious about elections.
In this episode, you'll discover:

1. What election anxiety is and why it affects so many of us.

2. How to understand and counter the effects of algorithms on your election anxiety.

3. Three simple, actionable strategies to reduce your stress and feel calmer right away.

 Don't let election anxiety take over your life—go to the polls and vote for your candidate and press play to caste a vote for your mental health and start creating your calm today!

 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. 

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

****

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. 

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 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.