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

Feeling overwhelmed by the fast pace of life? What if you could slow down and instantly create calm, joy, and gratitude in just a few minutes? In this episode, MJ Murray Vachon, LCSW, reveals two simple mindfulness practices—"Notice on the Outside" and "Notice on the Inside"—that act as mental workouts for your mind. Just as we strengthen our bodies through physical exercise, these practices help strengthen your mental wellness, creating a sense of peace and connection both inside and out.In this episode you’ll:1. Learn how to focus your awareness on the present moment through "Notice on the Outside," and why this simple shift can reduce anxiety and increase calm.2. Discover "Notice on the Inside" and gain insight into your sensations, images, thoughts, and feelings, allowing you to process challenging feelings more effectively.3. By using these practices, you can begin to cultivate more gratitude, joy, and mental clarity in your daily life. Listen now to learn how these mindfulness exercises can become a regular part of your routine, bringing you peace, clarity, and a deeper connection to yourself.  Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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 overthinking and dreading your job? What if you could use your whole brain to increase your happiness and calm—even in a work environment you hate? If your job brings on negative thoughts, whether it's due to conflicts with coworkers, lack of direction, or just overall dissatisfaction, you’re not alone. In this episode, MJ Murray Vachon, LCSW, explains why our brains are naturally wired to focus on the negative and how this affects our mood at work. But there’s a solution: retraining your brain to find calm and happiness, no matter how frustrating the situation.In this episode you’ll:  1. Learn why your brain is programmed to dwell on negativity and how you can break free from this cycle.2. Discover three practical coping skills to shift from negative ruminations to a more balanced perspective.3. Gain more energy and clarity by letting go of work-related negativity, improving not only your own peace but also the atmosphere at home with your loved ones. Tune in now to discover actionable strategies that will help you reduce negativity and bring more calm into your work life—even if your job isn't changing anytime soon!  Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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 turn off work mode and find it hard to be fully present with your loved ones at home? In today's fast-paced world, many people find it challenging to leave work at the office, leading to stress and difficulty being present at home. This episode tackles a common issue: how to disengage from work so you can enjoy a more peaceful and connected home life. In today’s episode you will: 1. Learn the root causes of why work often intrudes on home life and how to address them.2. Discover a simple, three-step strategy to transition from work to home mode effectively.3. Gain insights into creating an end-of-workday ritual that promotes mental calm and boosts productivity for the next day. Listen to this episode now to reclaim your evenings and create a calm, present atmosphere at home."   Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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 like household chores aren't fairly divided, leading to tension and frustration at home? Following up on Episode 87 Instantly Reduce Household Stress and Create Calm with THIS Surprising Chore-Sharing Game!", this episode tackles the resistance around dividing household tasks equitably.  In this episode, we will discuss strategies to effectively deal with: 1.Household members who are resistant to sharing chores equitably.2.Grounding chores in family values to increase motivation and cooperation.3.Creating a good attitude when doing chores. Tune in now to  use  the Chore Wars Game  to  transform your approach from Stressed  to Blessed  when it comes to creating a household  team to tackle the  chores with these practical tips and fun strategies.  If you missed Ep. 87, Instantly Reduce Household Stress and Create Calm with THIS Surprising Chore-Sharing Game! give it a listen--it is  easy, fun and helpful. Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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 household chores turning into a battleground at your home? Discover the fun and effective game that could bring peace to your chore wars!" In this episode of Creating Midlife Calm, we dive into the common struggle of uneven chore distribution in households. If you're tired of feeling frustrated while doing the lion's share of housework or find yourself constantly nagging about chores, this episode offers a fresh approach to creating balance. By introducing a game-based method, we explore how you can foster a more equitable and cooperative environment at home, leading to less stress and better relationships."In this episode you will:1. Learn how to turn chore disagreements into a fun and productive game that encourages participation from all family members.2. Understand the surprising impact that uneven chore distribution can have on relationships and how to address it.3. Discover practical strategies for sharing household responsibilities that align with everyone's preferences and abilities, including tips on accountability. Hit play now to transform chore conflict into chore cooperation and bring harmony back to your household—it's time to say goodbye to the stress of uneven chores!"Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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. 

Ep. 86 Understanding the 4 Causes of Overthinking To Reduce Your Anxiety & Increase CalmDo you find yourself trapped in overthinking, draining your energy, disrupting your mental clarity, and leaving you anxious? Overthinking affects many of us, especially when faced with stress or uncertainty. In this episode, MJ Murray Vachon, LCSW, explains the four main causes of overthinking and how understanding these triggers can help reduce anxiety and increase your sense of calm. In this episode you will learn the 4 Main Causes of Overthinking:1. Fear of the Future: Overthinking often stems from anxiety about uncertain outcomes, like job security or health concerns.2.Perfectionism:High expectations and fear of failure can fuel excessive rumination, depriving you of joy and calm.3.Past Regrets: Unresolved disappointment and self-blame can lead to dwelling on what could have been.4.Too Many Choices: Being overwhelmed by everyday decisions can cause mental fatigue and indecision. MJ shares actionable insights on how to address these underlying causes by tending to your emotions and calming your mind, helping you break free from the cycle of overthinking.Tune in to learn how to recognize the causes of overthinking and apply these strategies to bring more peace and focus into your life. Listen to Ep.85 5 Easy & Effective Steps to Stop Overthinking, Now! orcheck out attached one pager on what our mind looks! https://mjmurrayvachon.com/podcast-1/ or listen to Ep. 1 What is Mental Wellness?     Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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. 

Ep. 85 5 Easy & Effective Steps to Stop Over Thinking, Now!Do you ever feel trapped in a never-ending cycle of worry and anxiety, unable to shut off your mind?" Overthinking is an issue many of us face, especially during times of stress or uncertainty. It can rob us of peace, ruin our sleep, and harm our relationships. In this episode, MJ Murray Vachon LCSW introduces a five-step process to help you reduce overthinking, making room for more calm and clarity in your life. In this episode you will learn:1. How to befriend your overthinking rather than fighting it, leading to more self-compassion and inner peace.2.  Learn simple yet effective strategies to calm your body and mind during moments of intense overthinking.3. Gain practical tools that will help you shift from endless worry to focusing on joyful and productive activities. Listen to this episode now and start implementing these five easy steps to stop overthinking and create more calm in your life today! Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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. 

Ep. 84 3 Effective Strategies to Overcome Family Disagreements when Navigating Your Child's Mental, Social, Intellectual and Physical Differences Do family disagreements over your child's needs feel overwhelming? When you're not aligned with your co-parent or child on how to handle mental, social, learning, or physical differences, finding peace can seem impossible. This episode is designed to help you manage these tough family moments by giving you practical steps to lower the tension and move forward—together. If you've ever felt stuck, frustrated, or unsure how to bring everyone to the same page, you're not alone. The tools in this episode can help you create calm in your home and guide your child more effectively. In this episode you'll learn:1. A proven three-step process to navigate family disagreements with empathy and understanding.2. How to use curiosity as a powerful tool to build deeper family connections.3. Techniques to ensure everyone has the time and space they need to get aligned and move forward as a team. Press play now to discover how you can turn family conflict into an opportunity for growth, understanding, and unity. Check out Ep. 83 Mastering the Seven-Stage Path: Reducing Anxiety and Boosting Strategies for Families Navigating a Child’s Physical, Mental Learning or Social Challenges.  Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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. 

Ep. 83 Mastering the Seven-Stage Path: Reducing Anxiety and Boosting Strategies for Families Navigating a Child's Physical, Mental, Learning, or Social ChallengesWhat happens when your child’s development takes an unexpected turn, and you suddenly realize their path is different from what you imagined? Raising a child with physical, mental, learning, or social challenges can be emotionally overwhelming for any parent. This episode dives into the seven stages that parents experience, providing you with a roadmap to move from anxiety to understanding, while empowering you to better support your child. In this episode you will: 1.Gain a deep understanding of the seven emotional and practical stages parents face when navigating a child’s differences. 2. Learn actionable strategies to reduce fear, embrace reality, and take confident steps toward finding the right support. 3. Discover how to stay emotionally resilient while guiding your child through life’s unique challenges. Listen now to explore the seven-stage path and gain valuable tools to help your child thrive while easing your own anxiety.Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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 a couch potato? A Sofa Spud?  Does  your critical voice constantly call you lazy? Do you plan on working out but don’t follow through? Someone looking to stop the weight gain as you juggle all the demands of midlife which leave little time for the gym?   This is the episode for you!!!! We all know the stats: working out is essential for the wellness of our body, spirit and mind. But, what to do if you’re a GOOD person but can’t get yourself to exercise? Maybe you’re are a GOOD person who starts to work out but can’t keep at it. Join MJ and her guest Julie Hamilton, a personal trainer, who bench press this dilemma with some super practical and doable tips. Remember, we’re meant to move but we don’t need to be Olympians or Cross-Fit Enthusiasts to do what helps us feel better, now! So, listen on the couch or put in your earbuds and go for a walk, YOU CAN DO THIS!!! In this episode MJ shares that her new podcast Creating Midlife Calm: Coping Skills for Stress & Anxiety in Family, Work & Relationships debuts next Monday with a follow-up episodes on Thursday featuring tips on her weekly Inner Challenge Insights!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.Send us Fan Mail****About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and  practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.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.