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!

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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 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!

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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 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.

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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.

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!

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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.

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 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.

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.

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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.

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

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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 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*!

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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.