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  • Phone Addiction? Take Back Your Focus Today

    Phone Addiction? Take Back Your Focus Today
    2026/03/16
    If you feel distracted, overwhelmed, or constantly checking your phone, you're not alone—and there are practical ways to change it.

    In this episode, Lisa Urbanski talks with licensed clinical social worker MJ Murray Vachon about why smartphones are so addictive and how small changes can help you regain focus, improve sleep, and reduce anxiety.

    You’ll learn:
    📱 Why smartphones trigger addictive behavior
    🧠 How the ACT method helps reduce phone use
    😴 Why removing phones from bedrooms improves sleep
    ⚡ How screen limits improve focus and mental health
    🌱 Simple steps to create healthier tech habits

    These ideas will help you build healthier phone habits starting today.

    Ep.62 Coping Skills for Managing the Stress & Anxiety of TikTok Addiction!: ⁠https://pod.fo/e/2b8a0f⁠
    Ep.122 3 Proven Coping Skills to Outsmart Your Smartphone and Decrease Anxiety & Reclaim 2 Hours a Day for Midlife Calm: ⁠https://pod.fo/e/2ac72e⁠
    Ep. 204 Feeling Anxious and Stressed? Your Best Midlife Coping Skill Is Already Inside You: ⁠https://pod.fo/e/3406e7⁠

    Interested in The Inner Challenge Master Class, contact MJ: ⁠@mj@mjmurrayvachon.com⁠

    Connect with MJ Murray Vachon, LCSW
    🌐 Website: https://mjmurrayvachon.com/
    📸 Instagram: https://www.instagram.com/vachonmjmurray
    💼 LinkedIn: https://www.linkedin.com/in/m-j-murray-vachon-lcsw-184252289
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    49 分
  • Mental Wellness 101: Stop Coping, Start Healing

    Mental Wellness 101: Stop Coping, Start Healing
    2025/12/01
    Most of us were taught how to push through… not how to stay mentally well. We try to get rid of anxiety and burnout, but no one showed us what wellness really looks like or how to build it on purpose.

    In this episode, Stacey Chillemi sits down with MJ Murray Vachon, a licensed clinical social worker (LCSW) with 40 years of experience and over 50,000 therapy sessions, shares a practical framework for mental wellness.

    Using her river metaphor and five-tool model, she explains how the mind drifts into chaos or rigidity—and how to bring it back to calm, flexible, steady flow.

    You’ll learn:
    🧠 The difference between treating mental illness and building mental wellness
    🌊 How MJ’s river metaphor helps you understand your mind’s “default settings.”
    🛠️ A five-tool framework to move from anxious/rigid back to calm and flexible
    🏠 Simple strategies for staying regulated in family conflict and stressful situations
    🔥 Five concrete actions to reduce burnout and define what wellness means for you


    Connect with MJ Murray Vachon, LCSW
    🌐 Website: https://mjmurrayvachon.com/
    📸 Instagram: https://www.instagram.com/vachonmjmurray
    💼 LinkedIn: https://www.linkedin.com/in/m-j-murray-vachon-lcsw-184252289
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    47 分