Inner Challenge Podcast with MJ Murray Vachon LCSW

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. ****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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.****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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=2Y9SToo Good To Leave Too Bad To Stay:  https://www.amazon.com/s?k=too+good+to+leave+too+bad+to+stay&crid=3BLM6DLXA2T****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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!One pager: https://mjmurrayvachon.com/podcast-11/****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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.****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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,(https://ellywynia.com/) 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!)https://ellywynia.com/Top of Form ****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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!****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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 http://julie@thevelvetdumbbell.com.****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

Learning from Age: Wisdom and Insights on Mental WellbeingHow 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. (Encore Episode)****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

Ep. 53 Mental Wellness & 2023In 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!!!****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

 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.comhttp://joanclairecoaching.com****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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. ****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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. ****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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!!! ****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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/****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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! Check out the show notes where MJ shares her one pagers  to help you visualize this  Mental Wellness Tool!!!!!!https://mjmurrayvachon.com/podcast-6/https://mjmurrayvachon.com/podcast-7/****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

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! Check out MJ's one pager for this episode:https://mjmurrayvachon.com/podcast-13/****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

August brings with it lots of  new pressures! 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 and this episodes gives very doable tools to balance the ups and downs so they are not so intense and you can not relate and perform better!  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!#GoIrish!****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.

As we say good-by to another summer we find ourselves once again facing the dreadedMORNING ROUTINE! Listen as MJ and her guest  dive into the latest science that helps us get up and go each and every morning. You might be surprised that a little knowledge can make a HUGE difference in how you start your day!  Why not get this new season off to a great start?!****Happy 2024! Welcome to the second half of Season 3 where we continue to discuss how to up your Mental Wellness Skills. If you are tired of feeling like crap tune in and tune up!**** About the Host:MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 45,000 hours of therapy sessions. After 7 years of clinical work (1993) MJ realized that her clients knew very little about Mental Wellness which led her to create Inner Challenge. Inner Challenge brings practical understanding and skills rooted in neuroscience as well as MJ’s clinical and educational wisdom to help people cultivate mental wellness. MJ was Social Worker of the Year in 2011 for Region 2/IN.About Inner Challenge: Inner Challenge was created in 1995 as a summer camp for girls, and spent 20 years being tested and refined in junior high classrooms, businesses, and community organizations. In 2017-2018 Inner Challenge was a class for freshman football players at the University of Notre Dame. In May 2022 the Inner Challenge Podcast debuted continuing the initial aspiration to bring Mental Wellness knowledge and skills to all! #stopfeelinglikecrap! To connect with MJ Murray Vachon LCSW, learn more about the Inner Challenge or inquire about being a guest on the podcast visit mjmurrayvachon.com.