What is an Inner Workout? Summary:

Description:

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? 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!!!

Description:

Have you ever wondered how others see you and how it shapes who you are?External self-awareness is crucial for cultivating mental wellness, yet many of us overlook it, believing that internal self-awareness is enough. In this episode, MJ and her guest explore why both are essential. Through real-life examples and practical insights, you’ll discover how gaining a balanced view of self-awareness can significantly boost your growth and mental well-being.
In this episode, you will:

Learn how to gather and integrate external self-awareness to enhance your personal and professional relationships.
Gain insights into overcoming defensiveness, enabling you to receive feedback without feeling threatened.
Discover practical steps to balance internal and external self-awareness, leading to a more authentic and confident you.

Tune in now to uncover the secrets of external self-awareness and start creating a healthier, more balanced approach to building self-awareness and increased self=confidence.
Don’t forget to listen to Part 1: Ep. 73 Mental Wellness: The Enneagram & Internal Self-Awareness.

Description:

Join MJ Murray Vachon, a licensed clinical social worker, as she explores the depths of self-awareness with a guest who shares his journey of understanding through the Enneagram personality test. This unscripted conversation will help you learn the intricacies of internal self-awareness, the importance of values, and how tools like the Enneagram can aid in mental wellness and personal growth. Discover insights into human development, the role of personality tests, and the balance between internal reflections and external feedback. Tune in to learn how self-awareness can enhance not only personal mental health but also contribute to a better world.

Description:

Welcome to Inner Challenge, a podcast dedicated to mental wellness. In this episode, MJ and her guest explore the theme ‘How do I stay sane when my adult children are distressed?’ Join the unscripted conversation between the host and a mother in mid-life who grapples with the struggles of supporting her adult children while maintaining her own mental wellness. By sharing real-life challenges, strategies for emotional regulation, and insightful tips on handling life’s obstacles, this episode aims to provide practical advice for listeners. Featuring five key insights, including rewiring parent-child dynamics, recognizing contagious emotions, and practicing self-care, this conversation delves into the art of mental wellness with the hope of cultivating a healthier mindset for both the parent and the child.

Description:

It’s summertime! Time for the beach, walks and sitting outside with friends-real friends not virtual friends. In one of her favorite episodes MJ talks with a neuroscience major who becomes her own cell phone therapist. This episode will give you not only the science of why it is hard to stop using our phones but little known solutions for this BIG problem. Are you tired of this 3×6 inch tech marvel controlling you, listen and take back your SUMMER!

Description:

The sidewalk is not the only thing hot this summer! Our country’s complicated relationship with immigration continues to sizzle and often burn. Join MJ and her guest, a young man who immigrated from Asia at the age of six, as he shares his experiences and challenges growing up in a new land. From dealing with the pain of cultural shocks and relational differences to finding solace in simple activities like walking, this conversation offers a profound look into the struggles and resilience of immigrant children. It won’t make the issue any less complicated but his beautiful story may make your heart soften and have you look anew at your immigrant doctor, grocery bagger or classmate. This episode also helps us gain insight into the importance of mental wellness and the impact of empathy and understanding in healing emotional wounds often experienced by immigrants.

Summary:

Join me on this emergency podcast episode as I analyze ‘Inside Out 2,’ the Pixar sequel depicting the emotional life of Riley, a young adolescent. As a therapist with extensive experience in adolescent mental health, I delve into the film’s portrayal of teen anxiety, its causes, and societal norms contributing to the current mental health crisis. I’ll share insights and discussion questions designed to promote healthy conversations among families. Topics include the impact of competition, technology, self-worth versus self-esteem, and the importance of collaboration and community support for today’s teens.
I’ll be back next week with Ep. 67 Mental Wellness & Relationships. Part 2 of my conversation with the amazing Hedy Schleifer. If you have not heard Part 1, Ep. 66 you are in for a treat!

Description:

While MJ is on summer hiatus she will be sharing some of her favorite episodes! Taping for Season 4 beings in August and MJ would love to have you or someone you think is interesting as a guest. If interested email:mj@mjmurrayvachon.com Enjoy this episode, where MJ’s guest shares his perspective on maintaining mental health through habits, relationships, and self-awareness. They engage in a thoughtful conversation about the importance of good habits, mutuality in relationships, and the significance of self-awareness. The discussion extends to navigating political differences within friendships and the development of emotional and social intelligence. Don’t miss out on the valuable insights and personal experiences shared in this enriching episode on mental wellness and creating stronger, healthier relationships.

Summary:

In this podcast episode, MJ continues a conversation with Hedy Schleifer, an internationally renowned relationship builder and motivational speaker. Hedy introduces the latest iteration of ECT (Encountered Centered Transformation), emphasizing that peace begins with the family through strong, committed partnerships. They discuss the process of hosting and visiting different ‘neighborhoods’ within each other’s worlds, both precious and challenging, and explore concepts like generative speaking and listening, the Hero’s Journey, and the importance of maintaining a sacred space. Essential insights on relational growth and longevity are shared, focusing on deep connections within families and communities. Special thanks to Elly Wynia and MJ’s grandson, Neel, for their contributions.
Website: https://hedyschleifer.com/
Ted Talk: https://www.youtube.com/watch?v=HEaERAnIqsY3

Summary:

In this episode MJ is excited to share her conversation with Hedy Schleifer, an internally renowned relationship builder and motivational speaker. Hedy discusses her work on Encountered Centered Transformation (ECT), emphasizing that peace begins with family and strong partnerships. She explains her distinctions between the individual and relational paradigms of mental wellness and shares insightful stories about overcoming survival patterns to achieve deep connections. The episode addresses the importance of tending to one’s own relationships, establishing meaningful connections, and transforming communication patterns within partnerships. Hedy’s joyful energy and wisdom provide a practical guide for creating a space of love and understanding in any relationship. This is a must-listen-to episode!
Website: https://hedyschleifer.com/
Ted Talk: https://www.youtube.com/watch?v=HEaERAnIqsY

Summary:

It isn’t hard to hear about bad news, but in many neighborhoods, there is good news to share! In this podcast episode, MJ presents inspiring everyday wins that uplift our mental wellness and add unexpected but fulfilling fun to life. From a broken window incident that demonstrates amazing problem-solving and accountability, to new parents navigating the anxieties of early parenthood, and handling the emotional first day of daycare—these stories showcase the power of community, patience, and a positive mindset when problems arise. Listen as guests Kathy, a grandmother, and a new parent couple share their heartfelt experiences and insights on parenting wins, emphasizing the importance of being gentle, connecting, and learning from life’s challenges.

Summary:

Join MJ and her guest, a mother of two, as they delve into the challenges of parenting amidst anxiety, emphasizing the development of emotional intelligence. The differing experiences of anxiety in this mother’s two children illustrate the diverse emotional landscapes parents must traverse. MJ shares her model of emotional regulation, which encourages using an Internal Mindset to Tend and Befriend our emotional reactions. This practical strategy is easy to comprehend for both children and parents. The episode also draws on the genius of Elaine Aron and Dr. Becky Kennedy’s work, which focuses on Highly Sensitive People (HSP) and Deeply Feeling Kids (DFK). You’ll love this conversation, which focuses on real-life dilemmas such as coping with technology-induced frustration and school-related anxiety, offering insights into identifying, regulating, and directing emotions towards constructive outcomes, fostering mental wellness within families. The episode culminates in emphasizing the pivotal role of emotional intelligence in parenting, presenting a holistic approach to nurturing resilience and empathy in the face of life’s challenges. Check out the links for great resources!

Internal Mindset Tend & Befriend: https://mjmurrayvachon.com/podcast-7/
Elaine Aron: https://hsperson.com/
Dr. Becky Kennedy: https:www.goodinside.com

Popup 59 Summary

In this episode, MJ shares her the theory of social and relational intelligence as well as an awesome one pager! We all know that relationships are key to cultivating mental wellness but so often relationships can make us unhappy or even miserable. This episode explains how belonging and being known are fundamental to human mental health and outlines the progression of how relationships are formed, from sharing facts and interests to opinions, emotions, and values. It addresses the crisis of loneliness and social disconnection and offers insights into how to foster connections and intimacy rooted in mutuality. In today’s digital world this session puts words to how to make friends that are more than just a thumb up! Don’t forget the one pager that visualizes this episode: One pager: https://mjmurrayvachon.com/podcast-11/

Summary:

Join MJ as she pays tribute to Jay Caponigro, an ordinary guy who did some extraordinary things with his one life. In this encore, Jay and his wife Lyn share their journey through cancer. In their humble yet very honest way, they discuss the complex emotional, psychological, and spiritual journey through the lens of mental wellness. They emphasize the importance of community support and their approach to “dancing” with cancer instead of fighting it. Throughout the episode, they share personal insights on dealing with fear, holding terror and joy at the same time, and finding doses of gratitude amidst the challenges. This episode serves as a reminder of Jay’s impact on his community and family and acts as a masterclass on life, urging listeners to connect with their desire to grow, give, and embrace their one life.

Join MJ and her guest as they discuss retirement, mental wellness, and embracing life’s next chapters with openness and adaptability. In this episode MJ, shares insights about filming the Inner Challenge Masterclass and introduces a guest who has recently retired after a 50-year career. They explore the concept of ‘Adulthood 2’, a phase of life identified by cultural anthropologist Mary Catherine Bateson, where individuals transition away from traditional work roles and seek new identities. The episode emphasizes the importance of staying engaged, the mental preparation for retirement, and the benefits of travel and experiencing new cultures. The guest shares his personal journey of retirement, including undertaking the Camino pilgrimage and volunteering, highlighting the joy of serving others and finding happiness in spontaneity and relationships. The conversation also touches on the challenges of retirement, including health issues and financial instability, and the importance of doing inner work and seeking support. The episode concludes with insights on giving up control, embracing new opportunities, and the significance of relationships and community engagement in retirement.

Join MJ as she announces a new partnership with Michael Joseph McDonald creating MasterClass: Mental Wellness our Inner Challenge! While MJ is in the studio filming she revisits an encore episode on mental wellness. MJ discusses the importance of distinguishing between the brain and the mind, emphasizing that mental wellness involves both treating the brain for conditions like anxiety and depression, and tending to the mind through awareness, self-reflection and emotional regulation. Techniques for cultivating mental wellness, including mindfulness and challenging one’s own thought patterns, are shared. The episode concludes with practical steps for listeners to train their brain and tend their mind supporting overall mental wellness.

Popup 60 Summary

This may be MJ’s favorite episode! Join MJ as she talks with a remarkable woman who shares her journey of leaving a manipulative and narcissistic spouse. Despite her successful career in tech and multiple talents, she faced a struggle at home that challenged her self-worth and independence. Through her story, the podcast delves into the nature of narcissistic behavior, the impact it has on relationships, and the difficult path towards recognizing, leaving, and healing from such a toxic dynamic. This amazing woman highlights the importance of self-awareness, the role of therapy and external support, and understanding social and relational intelligence in order to free yourself from unhealthy relationships. Her experience and insights delve into recognizing one’s self-worth, the challenges of leaving a narcissist, what to be aware of to avoid entering such a relationship.

Why Is It Always About You: https://www.amazon.com/s?k=why+is+it+always+about+you&crid=2Y9S
Too Good To Leave Too Bad To Stay: https://www.amazon.com/s?k=too+good+to+leave+too+bad+to+stay&crid=3BLM6DLXA2T

Podcast 58 Summary

Join MJ and her guest as they embark on a captivating journey into the realm of stay-at-home parenting. Witnessing a notable 10% surge from 2022 to 2023, more parents have chosen to transition from their corporate roles to become the full-time CEOs of their households. In today’s enlightening discussion, our guest sheds light on her own unexpected path to this lifestyle shift, delving into the profound joys of nurturing her daughter alongside the inherent challenges of parenting in an era where much of our social interactions occur through digital mediums. This episode serves as a poignant cultural reflection for all who hold dear the cornerstone of any society: the sanctity of our families and the well-being of our children.

Podcast 57 Summary

Get ready to dive into a captivating conversation that goes beyond the usual chatter about Taylor, Travis, and Valentine’s Day! MJ and special guest Elly Wynia LCSW, a seasoned relationship expert, are turning the spotlight on the country’s buzzing atmosphere of LOVE. In this episode, they explore the intricate dynamics of relationships, urging couples to embrace growth for the deep connection we all crave but might not always know how to foster.

Drawing from their wealth of knowledge, Elly and MJ share invaluable insights, including the significance of creating ‘sacred space,’ navigating discomfort for personal and relational growth, and the importance of prioritizing connection over being right (yes, even when it stings!). Beyond the fluff, they demystify terms like ‘conscious connecting’ and shed light on how delving into your past can be the key to upgrading your present and creating a relationship that is healthy and enjoyable. Tune in for a journey into the heart of meaningful connections and discover practical tools to elevate your relationship game! (Go Chiefs! Go Tay & Travis!)

Podcast 56 Summary

Join MJ on a six-month journey with her guest, who initiates a self-imposed TikTok Block. Initially struggling with phone overuse, especially on TikTok, the guest deletes the app and shares valuable insights and strategies regarding the effects this has on her mental and physical wellness over time. The transformation illustrates the power of social media algorithms on the human brain and highlights the importance of digital self-care in an age of constant connectivity, overused devices, and highly addictive apps. The guest advocates for listeners to actively oversee and manage their social media engagement, whether it’s on TikTok, Facebook, or any other platforms that keep us coming back for more. You will love this episode!

Podcast 55 Summary

Happy New Year! In this episode, MJ talks with personal trainer and weight loss coach, Julie Hamilton, about abandoning the quest for the perfect diet and instead focusing on what works for you. They discuss a practical and achievable approach to weight loss that begins with the question, “What foods can you not give up?” (MJ’s – lattes and Julie’s – chips!) How’s that for turning this formidable conversation on its head? Whether you’re looking to shed pounds or maintain a healthy weight, Julie shares mindset shifts, practical tips, and dispels common myths about weight loss. (You might be surprised when she shares the relationship between weight loss and exercise!) Tune in to discover how to tailor a diet to your lifestyle, handle shame around weight issues, and understand the impact of simple, everyday choices on your health. Feel free to reach out to Julie at julie@thevelvetdumbbell.com

Podcast 54 Summary

Learning from Age: Wisdom and Insights on Mental Wellbeing
How are your New Year’s Resolutions going??? Hope to lose some weight? Do a bit more exercise? Maybe less phone time or more sleep. All useful but in this episode MJ invites us to turn our resolutions toward bettering our relationships with those who matter most to us: family and friends. MJ shares a meaningful conversation with a 92-year-old woman who has experienced the full spectrum of life’s joy and tragedy. She shares her insights on life, relationships, and mental wellness. Throughout the episode, she discusses the importance of genuine connections, her methods of maintaining mental wellness, her struggles, and the wisdom she has acquired over the years. This episode encourages listeners to reflect on their relationships and challenge themselves to a deeper understanding of their loved ones. The conversation also touches on navigating the aging process with grace and integrity, the crucial role of love and community, and the importance of positive thinking.

Podcast 53 Summary

In this final episode of 2023, MJ looks back on the year and shares her favorite Inner Challenge Insights from this years’ episodes. She celebrates her People of the Year, Grace Morrison, her podcast consultant, and Taylor Swift! Two badass millennials !! Her top ten Inner Challenge Insights underscore the value of cultivating a mindset that leans into Mental Wellness. MJ shares insights from episodes that help build the skill of self-awareness, never being too old to change, the unproductivity of anger as well as the value of RAS. (If you don’t know what this means give a listen!)It might be a bit too much to ask for Peace on Earth this holiday season but with a bit of effort and understanding we can all have more peace of mind. Thanks for listening this year and if you would like to be on the podcast in 2024, I would love to have you. Don’t have a topic but your New Year’s resolution is to try new things, we can figure out a topic together. Send me an email at mj@mjmurrayvachon.com. Recording can be remote or in person! Happy Holidays!!!

Podcast 52 Summary

Join MJ and life coach Joan Claire Gilbert as they ponder some of the holiday classics! You know those family issues that can turn you into The Grinch. We might not have Peace on Earth this holiday season but MJ and Joan Claire give some practical solutions to help you make your holiday a bit brighter. They share some ideas to help you not let your uncle or sibling ruin your holiday. So put a little mental wellness on your list. A great podcast to listen to as you do your holiday preparations! Give it to a friend or family member as a gift! Happy Holidays!
Want to give the gift of coaching this Christmas:
http://uplevel@joanclairecoaching.com
http://joanclairecoaching.com

Podcast 50 Summary

It’s the season of turkey, cranberries (who eats these??) and THANKS! Join MJ and her guest, best selling author and wellness innovator David Romanelli, as they gather around the table and talk gratitude. Usually at this time of year podcasts feature episodes about how to tolerate your great uncle who drinks too much or your family member who won’t stop talking politics. Skip over those pods and enjoy David’s stories and perspective on how to find gratefulness in the good times as well as the bad times (like when his three- year- old daughter had cancer).Skip the Turkey talk and find your BFD…David’s daily dose of cultivating gratitude.

Check out David’s gifts to the world: https://davidromanelli.com
/https://www.amazon.com/,Happy-New-Healthy-Relax-
https://www.amazon.com/Life-Lessons-Oldest-Wisest-
#happythanksgiving#Ep.50grateful

Podcast 49 Summary

Join MJ as she talks with her husband Dr. Dominic Vachon. No, they aren’t talking about wash,(which he excels at) or raising kids but COMPASSION! As Director of Notre Dame’s, Ruth Hildebrand Center for Compassion in Medicine, Dr. Dom has a lot to say but it’s how he says it that makes this episode a MUST. In these challenging times of war, political division and day to day hardship, Dr. Dom gives us words and a process that moves compassion from an elusive idea practiced by monks to one that allows each of us to step into this foundational part of being human. In sharing his four steps of compassion we become more aware of our compassionate responses allowing us to build on them. Of equal importance, he encourages us to understand and use self-compassion when our responses to events overwhelm us and we turn toward avoidance, anger or blame. Nepotism aside, this is a GREAT episode! Listen and enjoy this antidote for a troubled world.

Podcast 48 Summary

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? 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!!!

Podcast 47 Summary

Want to feel better? Get better at feeling!!! In this episode MJ and her guest dive into the model MJ has created to manage feelings in a more direct and healthy way. Most of us are taught to use an external mindset to manage our feelings. You know, Blame & Unclaim–send a text complaining how awful someone is, doom scroll, eat chips or have a glass of wine or two or three… We get short term relief but nothing more. The Internal Mindset: Tend & Befriend, that MJ has created is tested and approved by junior high students. You know this age group, if it doesn’t work they tell ya! The Internal Mindset uses self-awareness to help you sync up with your body and breathwork to decrease emotional intensity so you have better mental clarity–which helps you not to act in ways you regret! The hardest part of all this —to slay the dragons of avoidance and distraction that says feelings are too uncomfortable to manage. You can do this!! Feelings are physical sensations, nothing more or nothing less! Typically they are super intense for 30-90 seconds so learn to tend and befriend them so you manage them instead of them managing you! What’s your reward–better mental clarity, less rumination, and living life with lots more authenticity! The one pager in the show notes is a must!! Check it out. (Thanks to Cathy Hall, graphic artist extraordinaire. https://mjmurrayvachon.com/podcast-7/

Podcast 46 Summary

Stop Trying to Feel Better and Get Better at Feeling? This pithy statement, credited to Whitney Johnson, sums up this episode. Did you know the average feeling moves through us in 90 seconds? EXCEPT, most of us disrupt this natural process by avoiding, minimizing, maximizing or soothing our emotional reactions because at about the 30 second mark feelings kinda SUCK. So, instead of tending and befriending our feelings we blame or unclaim them and do something to lessen their intensity. You know– blame someone, eat chips, smoke a joint or two or three or binge on Netflix. In this two parter, MJ will share with you the simple method her and 50 middle school students came up with to Name, Tame and Aim our emotions. They called it potty training their emotions which helped them not to crap all over the place! In this episode, MJ and a regular listener do Step #1:Naming our Feelings. Potty training our emotions takes a bit of knowledge and bravery and a willingness to slow down and be curious when our body gives us the signal that a feeling needs to be peed out! It is impossible to have healthy self-awareness without a process to regulate and understand what information our emotions are giving us-this is a foundational to Mental Wellness!

Podcast 45 Summary

Welcome to Season 3!!! One of the most underutilized tools in cultivating mental wellness is your spirit!It’s with you from the minute you’re born so why not figure out how to use it to feel better? Join MJ for this 20 minute episode where she shares 10 Inner Challenge Insights to help you figure out how to boost your spirit. Our contemporary culture bombards us with a barrage of superficial solutions that promise quick fixes for our spirits. Yet, deep down, we sense the emptiness these “false spirits” leave behind. Join MJ as she shares her wisdom and helps you transform your spirit from dimmer to shimmer!

Podcast 44 Summary

The very essence of family revolves around caregiving. Yet, amidst the chaotic demands of work and our daily lives, we often find ourselves struggling to provide the heartfelt care to those we love the most. And of course, there is the additional challenge of caring for those family members who can truly test our patience! In this episode, MJ engages in a conversation with a woman who has dedicated over five decades of her life to caregiving. While there is no all-knowing guru with a definitive formula for caregiving, our guest today offers a helpful and wise perspective which encourages us to lean into the many lessons of caregiving as we tend to our loved ones’ needs in ways that do not forget our own.

Podcast 43 Summary

Cell Phones:We love them! We hate them! Join MJ as she talks with a neuroscience major who becomes her own cell phone therapist. All of us will gain from this young women’s guts, information and wisdom to face her cell phone addiction head on and put her life back on track. It is not as hard as we make it and she offers us some little known solutions for this BIG problem. Are you tired of this 3×6 inch tech marvel controlling you, will listen and take back your life!

Podcast 42 Summary

This is a delightful episode! Join MJ as she wraps up her series on Ages & Stages with a guest who went back to law school in her 50’s!! What kind of Ager are you? Hopefully an Engager! Not sure what that means? Listen to this episode whether you’re 30 or 80 as our guest shares the Engager Mindset. Most of us have interests and dreams that are set aside as we raise or family, finish graduate school or work jobs that feed our landlord but not your soul? Today’s guest with humor and honesty inspires us to nudge ourself in small ways like taking an art class or an on-line course or big ways like going to law school or starting a small business.

Podcast 41 Summary

Listen as MJ shares the GPS from young adulthood to old age. This episode starts where Ep. 38 left off, giving accessible and vital information to help you navigate each life stage with more ease. Knowledge not only helps us cultivate mental wellness but it just makes living a whole lot more fun! One listener commented, “Why do I know more about my car and computer than my human lifespan?” That is the million dollar question–and for free all you have to do is listen and learn. This is fascinating stuff!! Enjoy!

Podcast 40 Summary

Listen as last week’s guest takes on a topic he had not anticipated– external self-awareness. In this episode, MJ helps guide this young man with how to take feedback from others so he can answer the question, Who Am I? more fully. Being open to feedback is a learned skill. MJ shares a process she created to help manage the natural demon of defensiveness which often causes us to shrug off helpful information about ourself. You’ll love the practical application of this episode as this guest moves from being a shrugger to a hugger.

Podcast 39 Summary

What Disney Princess are You? Is your Myers-Briggs type ENFJ or ISTP? Maybe your top two E-Colors are yellow/red. What number are you on the Enneagram? Yes, personality inventories are a fun and helpful way to give us words for what we often know about ourself. Join MJ as she talks with a 20 year old who shares how taking the Enneagram not only helped him answer the question, Who Am I? but allowed him to grow in self-acceptance and worth. Listen and begin to understand how self-awareness lays the foundation for a life of authenticity. You may be surprised to learn that there are two types of self-awareness and that only 10-15% of the population are considered self-aware. No wonder many people don’t feel good!

Podcast 38 Summary

Want a GPS for your life?? Listen to this podcast series, as MJ shares with you information about human development: Ages & Stages? Whether you are 1, 13, 25, 30, 60 or 80 years old you will learn the big question for each life stage increasing your self-awareness as well as enriching your relationships with others. Hey, if you use GPS to travel to a new place, turn inward and let ages and stages provide words and a few roadmaps to help you answer the life long question, “Who Am I?”

Podcast 37 Summary

In this episode, MJ speaks with a listener who tried out the two mindfulness exercises, Notice On The Inside and Notice On The Outside. Mindfulness is often presented in a way that makes it seem woo woo or something for Buddhist Monks. Listen as today’s guest helps all of us learn to apply these easy inner workouts to our daily life in practical ways that help us to feel calmer and give us more mental clarity. I think you will be surprised that when it comes to inner workouts a little goes a long way! #stopfeelinglikecrap!

Podcast 36 Summary

Let’s Get Practical! Practical! Practical! If you sing this to the tune of Let’s Get Physical you are singing my song! No fancy gyms, no expensive work out clothes are needed to up your Mental Wellness Game. In this episode, MJ shares with you her two foundational Mental Wellness Exercises used by literally thousands of people. They are junior high approved and if you know junior high students their approval means a lot. So, listen, learn and start to feel better today!

Podcast 35 Summary

Have you taken an attachment quiz– one of the latest fads on the internet? Maybe you read an article or heard attachment talked about on the news. Today’s episode picks up where last week’s left off–the little discussed topic of how do we lay the foundation for our child’s mental wellness?? Babies are great teachers but it helps if we are willing to be students. The skills of attachment and attunement are used in all our relationships so even if you don’t have a baby you will benefit as MJ talks about the skills of attuning with a baby, a teen and her favorite: family attunement!

Podcast 34 Summary

There are few things in life that change how we answer the question, Who Am I? then becoming a parent. While timing and circumstances are unique to each of us, as the due date gets closer, all of us ask, who am I now that I’m a parent? In today’s episode MJ talks with a couple who are weeks away from delivering their first child. As you listen you can hear them broadening their identity. They are no longer just someone’s child, sibling, neighbor, friend, partner, or coworker. They are slowly stepping to the roles of mother, father, a mom, a dad and all the love and complexity that comes with raising the next generation. This is one of the most fascinating transitions when it comes to our identity. It’s perplexing to me how little we talk about the psychological and the inter and intrapersonal experience of becoming a parent. In Inner Challenge terms, how little we Notice on the Inside the transition from me to MWE, a term coined by Dr. Daniel Siegel. Listen to Part 1 as this couple prepares for an identity update.

Podcast 33 Summary

I want to lose weight! I have tried everything!I think about it daily! When I look at all the various diets they all are too much work, too expensive or too confusing. Today’s guest is one of the few people I have talked to about losing weight, and trust me I have talked to thousands, that never said any of the above statements. Instead, one night at age 67 he could not get off the floor when he was giving medicine to his dog and he said to himself, I AM going to lose weight. Eighteen months later, he was 120 lbs. lighter and back to his childhood love of swimming. This man defied all the experts, all the commercials, and all the hype and used one powerful tool that guaranteed his success: his mind. Listen to his story which may help you to trust yourself a bit more, keep it simple and realize that all goals are met one meal at a time. As he learned, “I can eat cake, not just the whole cake!”

Podcast 31 Summary

In this episode a listener takes on the Mental Wellness Challenge! For one week she observed her mind and applied what she learned in episode #30 to her everyday life. Wowza!! You will be impressed with how she navigates the river of mental wellness to bring calm to her mind when she has one of those mornings when everything goes wrong! Join us for a fun and informative episode that is full of hope and practical strategies not to mention some bonus pointers to make sure your vacation is really a vacation!

Podcast 30 Summary

What is Mental Wellness?? You kinda know, right? Wouldn’t it be great to REALLY know? Join MJ for an encore performance of her initial episode where she gives you a practical and applicable way to REALLY understand mental wellness as well as tips to start cultivating it immediately. You don’t need to feel like crap! And we certainly don’t need waiting for coffee to wreck our day! (Listen and learn how important peaceful coffee is to feeling better–NOW!) This episodes tees you up for next week’s Inner Challenge, when a listener becomes guest and applies what she learned in this episode to her life. You won’t want to miss her trains, planes and funeral pains!

Podcast 29 Summary

This may have been a song from the cheesy movie, Oklahoma! but for many of us we aren’t quite in tune with Curly McLain. (Google him if you are clueless). Join me in this episode as I talk with a neuroscience major to find ways that we can lean into our biology to make our morning routines a bit more beautiful. It it not nearly as hard as it seems and this is one area that a few tweaks can turn our morning from numbin to hummin!

Podcast 30 Summary

Podcast 28 Summary

Quotas, Economic Downturns and Demanding Consumers, Oh My! Sales is one of the backbones of the American economy. A career in sales can test one’s Mental Wellness whether it’s your school’s candy sale or your full-time job! Listen to this FASCINATING episode as a 25 year-old woman shares her journey in this career and how she has learned to steady her nerves, fine-tune her perspective and balance her week. Whether you are 20 or 60, love sales or stay as far away from it as you can, you will learn from this young woman’s Mental Wellness Intelligence. After listening for a few minutes you will not be surprised to learn that she won 2022 Indianapolis Sales Counselor of the Year!

Podcast 27 Summary

Don’t put off listening to this episode on Procrastination! In this episode, a podcast listener takes on the role of guest to explore his problem with procrastination! You may be surprised (and relieved) to learn the origin of procrastination is not laziness. Tune in as MJ shares with this young man her tested and successful method of dancing with procrastination in a way that is fun, fascinating, and doable! If you like dancing and movies, you will love MJ’s intervention! Roll ‘Em.

Podcast 26 Summary

With so many children of all ages suffering from anxiety, depression and other mental illnesses, the impact this has on parents often goes unnoticed. As today’s guest says, “No one thinks to bring casseroles when someone’s child is suffering from a mental illness.” In this wise but raw discussion, we speak openly about the vital, scary, lonely and often exhausting role parents have in their child’s recovery/management of a mental illness.

Podcast 25 Summary

Puppies, kitties and ponies melt our hearts and lift our Spirit. Join MJ as she talks with her sister Ann, an animal whisperer, to think about the role animals can have in cultivating mental wellness. In her enlightened and understated way, Ann teaches us to not underestimate how the wisdom we learn from animals can be applied to our relationship with our self and one another.

Podcast 24 Summary

At 18 years old, Marcus Engel was hit by a drunk driver and became blind. Join MJ and Marcus as they discuss how Marcus has learned to cultivate mental wellness as well as become an expert in Compassionate Communication. Marcus’s story is inspiring but his journey teaches us many mental wellness tools that we can use in our day to day lives to help us cultivate mental wellness.

Podcast 23 Summary

On today’s episode, MJ and her guest take on the topic of Adulting! Adulting! Adulting! As children we are given the impression that becoming an adult is an on/off switch. Something that automatically happens at 18, 21 or when we become a parent. In reality, becoming an adult is more like a dimmer switch, a way of life that we grow into as we figure out modern adulthood with its many opportunities, choices, responsibilities and challenges. Join us as we shine the light on the role mental wellness has in the complex transition to adulthood.

Podcast 22 Summary

Grief and Loss, while being a natural part of life, brings most of us face to face with many new and often uncomfortable feelings, situations and relationships. Grief not faced or processed easily disrupts mental wellness. Listen as this wise and articulate woman shares the road she traveled after losing her husband of 41 years. Her insights and practical wisdom can help all of us travel the expected and unexpected losses of life, be they relational, work related or the losses inherent in each life stage. #Takingthemysteryoutofmentalwellness!

Podcast 21 Summary

You must listen to this profound story of immigration that builds on the last episode of reaching across the divide. Turn down the current cultural message that can cause you to be suspicious of immigrants and dial up your curiosity as this young man shares his journey of growing up in our country from a mental wellness perspective. Listen and learn and allow your heart to be opened. #takingthemysteryoutofmentalwellness!! #stopfeelinglikecrap!! #UcandoThis!!

Podcast 20 Summary

Our mental wellness depends on connection but what happens when we are divided with those with whom you live and love? Listen to live coaching session as this young man explores his path of living with “friends” who do not share his political ideology! Fascinating for sure! Listen and learn about a subject that not only touches most of us but disrupts our mental wellness. #takingthemysteryoutofmentalwellness!! #Stopfeelinglikecrap!! #ReachAcross!!#UcandoThis!!

Podcast 19 Summary

New Year. New Goals. New Pressure! Yep! Listen to this live coaching session as MJ explores with a D1 Athlete how he grew into handling the pressure. Be it on the field of life or football our mind is the best tool we have to manage pressure. This is a LEARNED skill! There are no “emotionally gifted” humans just those of us who listen and learn as the gift of our mental wellness grows. Don’t miss this young man’s insights–they are GOLDEN! #takingthemysteryoutofmentalwellness! #stopfeelinglikecrap #UcandoThis!

Podcast 18 Summary

You are gonna LOVE this episode!! MJ talks with a 92- year- old woman who shares her wisdom that will help point your New Year in the right direction! This amazing human helps us focus on what really helps cultivate mental wellness and the good news is it’s free and we are all wired for it! Listen and Learn in 2023!! #takingthemysteryoutofmentalwellness!! #stopfeelinglikecrap!! #Ucandothis!!

Podcast 17 Summary

One week until Christmas and for most of us we are failing at what we had hoped to accomplish this holiday season. FA, LA, LA, LA, LA! In this episode MJ talks to a young woman not about her failure and the holidays but her relationship to it in the everyday. Listen and learn how this young woman transforms her relationship to failure in simple and concrete ways that bring her new energy and purpose. #takingthemysteryoutofmentalwellness! #stopfeelinglikecrap!

Podcast 16 Summary

In this live coaching session, MJ works with a college student who is courageous enough to battle comparison head on! Is comparison really a thief of joy or is it just a human reaction that we can acknowledge and work with in order to get a more accurate picture of a situation. Sit back listen and learn, you’re gonna love this young mans’ journey! #takingmysteryoutofmentalwellness#stopfeelinglikecrap#Ucandothis! PS He got into medical school!

Podcast 15 Summary

In this live coaching session, MJ works with a college student who is courageous enough to battle comparison head on! Is comparison really a thief of joy or is it just a human reaction that we can acknowledge and work with in order to get a more accurate picture of a situation. Sit back listen and learn, you’re gonna love this young mans’ journey! #takingmysteryoutofmentalwellness#stopfeelinglikecrap#Ucandothis! PS He got into medical school!

Podcast 14 Summary

‘Tis the Season! Welcome to Season 2 where the pod gets REAL! Live coaching each week! This week we anticipate the holidays where families gather to eat, drink and be merry! Then real life gets in the way. Listen to this this live coaching session as MJ helps a well- meaning mother think through her parenting of an adult child who is in distress! #takingmysteryoutofmentalwellness#stopfeelinglikecrap#Ucandothis

Podcast 13 Summary

We often think of Spirit as being the domain of religions or cheerleaders, but in this final episode of Season 1, MJ helps you to ponder the role your Spirit 5 has in Mental Wellness. What lifts your spirit: music, nature, reels of puppies and kittens? What dampens your Spirit: conflict, judgement, bad sleep or no time off? This type of Self-Awareness is so essential to Mental Wellness that MJ literally could not decide if this should be the first or last episode. She still does not know, send her a message if you do. Don’t forget the one pager that visualizes this episode: https://mjmurrayvachon.com/one-pagers/. Tune in for Season 2, when MJ invites guests into the Inner Challenge Studio to do unscripted live coaching sessions on Mental Wellness.

Podcast 12 Summary

What the heck is Psychological Intelligence? It’s the great connector. The skill set that helps us understand, feel heard and come to know others. Why have you not heard of this skill set? I have no idea. It’s the Rodney Dangerfield of Mental Wellness and I am on a campaign to increase our knowledge of what Psychological Intelligence is as well as how to apply it in everyday life. Who doesn’t want their relationships at home, work and the coffee shop to be more fulfilling? Check out the one pager that visualizes this episode: https://mjmurrayvachon.com/one-pagers/. U Can Do This!

Podcast 10 Summary

What’s your superpower? If it’s managing your phone, skip this episode. If you’re like most of us this little bit of tech wizardry is managing you more than you’re managing it. Skip the dismal statistics, forget the doomsday predictions and listen to this episode. Don’t underestimate your ability to put your phone in its proper place. MJ offers her 5-step solution, teenager approved, that helps you use your phone to improve your mental wellness. Another great one pager at: https://mjmurrayvachon.com/one-pagers/. Includes wallpaper for your phone to help you remember the process. Instead of feeling less than, lonely or pissed that you spent 90 minutes looking at sand castles you too can have a superpower!

Podcast 11 Summary

What the heck is Psychological Intelligence? It’s the great connector. The skill set that helps us understand, feel heard and come to know others. Why have you not heard of this skill set? I have no idea. It’s the Rodney Dangerfield of Mental Wellness and I am on a campaign to increase our knowledge of what Psychological Intelligence is as well as how to apply it in everyday life. Who doesn’t want their relationships at home, work and the coffee shop to be more fulfilling? Check out the one pager that visualizes this episode: https://mjmurrayvachon.com/one-pagers/. U Can Do This!

Podcast 9 Summary

Sleep: The New Skill Set. This how a former client of mine categorized sleep after he went from 5.5 hours a night to 7.5 hours a night. He begged me to teach people the value of what he called a new skill set. I did not tell him that sleep is the oldest skill known to humans but I did agree to share what he learned with all I met along the way. Join me for this absolutely essential piece of the Mental Wellness puzzle. Don’t forget to download the one pager, this one is my favorite, at Go to https://mjmurrayvachon.com/one-pagers/. You Can Do This!

Podcast 8 Summary

Self-Care…Blah, Blah, Blah. We hear about it all the time and most of the time it just makes us feel we are not beautiful enough, skinny enough, rippled enough, organic enough or just plain– enough. This episode changes the focus from outside to inside. Join MJ as she asks you to think about Self-Care using the lens of Mental Wellness. Go to https://mjmurrayvachon.com/one-pagers/ for a great one pager summarizing this episode. It’s time to build your NESTS so you actually feel better about YOU!

Podcast 6 Summary

Well…are they? In this episode, MJ basically offers you the M & M’s method of managing emotions. MJ asks you to observe if you use an external mindset or an internal mindset when something triggers an emotional reaction. Knowing the difference helps you to quickly learn how to name, tame and aim your emotions. This helps you build healthy connection to yourself and others be it at home, work or even in a coffee shop. There are few skills that cultivate mental wellness like learning to managing our emotions. Don’t forget to check out the one pager for this episode which will really help you solidify this mental wellness skill. Go to: https://mjmurrayvachon.com/one-pagers/. YOU CAN DO THIS!

Podcast 7 Summary

Well…are they? In this episode, MJ basically offers you the M & M’s method of managing emotions. MJ asks you to observe if you use an external mindset or an internal mindset when something triggers an emotional reaction. Knowing the difference helps you to quickly learn how to name, tame and aim your emotions. This helps you build healthy connection to yourself and others be it at home, work or even in a coffee shop. There are few skills that cultivate mental wellness like learning to managing our emotions. Don’t forget to check out the one pager for this episode which will really help you solidify this mental wellness skill. Go to: https://mjmurrayvachon.com/one-pagers/. YOU CAN DO THIS!