6 Signs That You Are in Need of a 'Mental Health Day'

6 Signs That You Are in Need of a 'Mental Health Day' I first heard the term "mental health day" my junior year in college. Coming up the stairs for an afternoon class, I saw one of my dormmates in her jammies sitting on the step.



"Are you okay?" I asked.



"Yes, I just needed to take a M.H.D.," she replied.



"A what?"



"A mental health day. I was just feeling so overwhelmed with papers and finals that I just needed a take a day off."



Back in college, I still suffered from The Black Women Superhero Syndrome, so I was quick to dismiss Christine as whiny and privileged. But NOT now. Since I done boxed up that cape, them boots, and them tights, I feel no guilt or shame or indignation for engaging in mental self-care and neither should you.



Here are a few signs that you are in need of a mental health day.



You are irritable: You snap at everything. I mean everything: it's too hot; it's too cold; everybody is breathing too hard; everyone is smiling too wide. Maybe you need to take the day and go to a park, a mindless movie, or a kickboxing class.



You are losing and misplacing things: Glasses, keys, wallet, shoes, or anything else that you regularly use. This means that you are moving way too fast. You probably wake up feeling that you are 20 minutes behind schedule. Perhaps a nice lazy day in front of the television picking lint out of your belly button will slow things down enough for you to feel that you have regained control over your life.



You speak incoherently: Incoherence takes two forms. You start a sentence but never complete it. On the other hand, you start a sentence and never stop talking or get to the point. With both forms, you may be speaking really, really fast or really, really slow. Both reveal that you are running low on sleep and energy and need to focus. Take a day of sleep, pray, and meditation to get yourself centered.



You are losing interest in grooming: Taking a showering, running a comb through your hair or a toothbrush across those teeth becomes a chore and a burden, so you stop attending to your hygiene. Maybe instead of going out into the world like this, take a day or two to relax and recover from having to be responsible and on point all the time.



You are spending a lot of money without reason: When you are pressed to the hilt, you may resort to shopping to relieve your stress. The more stress you have, the more outlandish and extravagant your purchases become. Try taking a day to luxuriate at home with a spa treatment.



You have severe crying episodes: If you have been ignoring these emotions by doing "business as usual," believe me, you are headed for a breakdown. Take control of your emotional health by taking the time to speak to someone about what is going on. It could be a professional, a spiritual leader, or someone that you can trust.



Are you in need of a mental health day? What signs are letting you know that you need a M.H.D ?

Heidi Creamer Suspected Of Assaulting Twin Sister Over Sex Toy, Boyfriend

Heidi Creamer Suspected Of Assaulting Twin Sister Over Sex Toy, Boyfriend A woman in Bradenton, Florida, is facing assault charges after allegedly attacking her twin sister during an argument about a sex toy and the sister's boyfriend.



Heidi Creamer, 48, was arrested Sunday afternoon for domestic battery after she allegedly punched, scratched and pulled the hair of her sister, Holly Ryan, while arguing about both Ryan's boyfriend and a vibrator, Bradenton.com reports.



After a few moments, Creamer stopped the alleged assault and began grabbing her personal belongings and placing them outside the front door. While she was doing that, Ryan locked Creamer outside, went to the balcony and screamed to neighbors to call the police.



When a deputy arrived, he said Ryan was on the apartment balcony with blood on her face, the Orlando Sentinel reports.



Heidi Creamer was handcuffed and placed in the back of a police cruiser. She began screaming that "she was fighting with her sister over a vibrator and her boyfriend," according to a police report obtained by The Smoking Gun.



Investigators do not know exactly why the duo were arguing over the boyfriend or the sex toy, according to the New York Daily News.



Heidi Creamer was released from the Manatee County Jail Monday after posting $500 bail.



She has previously been arrested on charges of drunk driving and assault.







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A Mile and Change

A Mile and Change Earlier this year, I came out of my winter running hiatus thinking about a new goal. Feeling a bit burned out by half and full marathon training, I recalled a terrific piece we'd published last year, "The Mulligan Mile." Amid a disintegrating marriage, the author, Louis Cinquino, set out to run a five-minute mile at age 50, a mark he very nearly hit as a high-schooler. Huh. The mile.



The fastest one I ever ran was a 5:31, when I was 26 and doing weekly speed workouts with the New York Road Runners Club to prepare for the 1994 New York City Marathon. We ran mile repeats around the Great Lawn in Central Park on Thursday nights, hard against the glowing midtown skyline. It was beautiful and awful all at once. When I think about that 5:31, I can almost taste a metallic tang in my mouth. It was the closest I've ever come to vomiting because of exercise. But two decades later, at 46, I decided to see if I could run a hair faster. A 5:30. It would be a reach, but this year -- the 60th anniversary of Roger Bannister's first sub-four mile and the 50th anniversary of Jim Ryun's first sub-four high-school mile -- seemed like the right time to try.



Plus, the mile is making a comeback. It's been a long time since the distance has really mattered in our sporting landscape (track-and-field events, of course, now feature the slightly shorter 1,500 meters), but since 1999 the number of one-mile road races in America has more than doubled to 700, according to Bring Back the Mile, which has put on 20 competitive mile races in the past two years, awarding almost $100,000 in prize money in 2014. The Fifth Avenue Mile in New York City began in 1981 with 52 runners. This year, more than 5,600 people finished. Perhaps best of all, running just one mile may do the most good for the greatest number of people. New research shows that short, intense exercise may offer better health benefits than higher mileage provides. And the mile is a gateway. "Most people can't or won't do a 5K, let alone a marathon," says Ryan Lamppa, founder of BBTM. "But most people can do four laps on a track. This is the ideal distance for getting sedentary people of all ages off the couch and out the door."



Coach Coates (left) and student.




I coaxed several colleagues into training with me, and Budd Coates, RW's in-house coach extraordinaire, put us on a training plan. We began in May, and every Wednesday at noon we threw ourselves into 100s, quarters, halfs, and three-quarter-mile repeats on a gravel path behind our offices or on the local high-school track. Everything was fast. We ran several miles' worth of intense intervals interspersed with slightly less intense recovery intervals. Compared with the distance training I'd gotten accustomed to, with its moderately paced long runs, this was like moving from a cabin in the woods to the middle of Manhattan. I even needed a new mantra for when things got ugly, as my go-to, "Run the mile you're in," was useless.



In June, we ran our first time trial on the track. My splits were all over the place, but I managed a 5:55. Not bad, but I learned that a 5:30 would require me to run at the very edge of my fitness and ability -- and that this could be fun, even addictive. After a couple of rusty weeks, my cadence began to change and I felt stronger, healthier, better than ever. In fact, all the speedwork saw me through our Heartbreak Hill Hat Trick (a 5K, 10K, and half-marathon) in June, as well as three summer triathlons, one of them my best ever.



On our next attempt, Jeff Dengate, who at the time was RW's Gear Guy, agreed to be my rabbit. But he didn't so much pace me as race me. A 5:30 calls for 82- or 83-second quarters; he went out in 78. I followed, crashed, and clocked a 5:36. But I learned a bit more: The first quarter is crucial. Start too fast and you're doomed, even more so than in distance running.



Going out too hard (again) on Fifth Avenue.




In September, I decided to try a road mile and ran in the media heat of the Fifth Avenue Mile. Did I employ the first lesson above? I did not. My first quarter was... 72 -- even Dengate was behind me (but not for long). Doomed again, I ran a 2:57 second half and, as Megan Hetzel, one of my training partners, flew past me on the home stretch, I finished in 5:37. But I learned a bit more: Running at the edge of your ability in a marathon feels like you will run out of gas; in the mile, it feels like you'll combust. The pain is more jagged. It's a bungee-jump, frightening but short-lived. When it's over, you want to try again, trusting that you'll get a touch more comfortable amid the pain and that this new tolerance will translate into time, or less of it. John L. Parker, Jr. put it perfectly in his classic novel Once a Runner, whose protagonist, Quenton Cassidy, was a miler: "Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line."



Hoping to catch RW Reporter Megan Hetzel (who finished in 5:36) on the homestretch, but really just trying not to fall over.




Four days later I went back to the track -- with a new rabbit. Liam Boylan-Pett, an associate editor at Running Times, ran competitively at Columbia and has broken four minutes eight times. His PR is 3:53.7. He had no need to race me and promised to stay on pace. As if on cue, there was a fire drill at the high school, so a couple thousand kids began filing into the bleachers just as we finished our warmup. Suddenly, we had a crowd.



Liam was spot on: an 81 first quarter and 2:45 at the half. A bunch of the kids screamed "RUN!" But my wheels wobbled on the third lap. Liam tried to wait for me while holding a pace that would still give us a chance. Repeating my new mantra ("turnover, turnover, it's almost over"), I tried to kick on the last lap, which was 88 or 89 (frankly, I don't remember). A 5:40. I lay on my back on the infield trying to breathe and thinking, Really? I hurt that much and ran slower? But that sense of futility turned into something like optimism, because I had learned a bit more: The first quarter is crucial, but the third quarter is the key, and the hardest part of it all. You have to practice holding on before you can bring it home.



A colleague has pointed out that the age-graded equivalent of my 5:36 would be a 5:03. This is satisfying, I guess, but I'm still reaching, still learning. My mile is a work in progress, and even though I shifted back to long distances in the fall, I will come back to it. Running at the edge of your ability has its own rewards, and you won't always find them on your watch.



--



David Willey is the editor-in-chief of Runner's World. Follow him on Twitter @dwilleyRW.

Sister Cristina, Italy's Singing Nun, Meets Pope Francis

Sister Cristina, Italy's Singing Nun, Meets Pope Francis Sister Cristina has had her prayers answered.



The Italian nun who shattered stereotypes this year with her powerful voice and electric stage presence finally got the chance to meet the biggest rockstar of the Catholic Church -- Pope Francis.



It fulfilled a dream that the young nun articulated in her very first performance for Italy's "The Voice", back in March of this year.



When the judges asked Sister Cristina what the Vatican would think of her singing, she reportedly replied, "I hope Pope Francis will call me now."



That dream finally came true after Pope Francis' general audience on Wednesday. According to Ansa, Sister Cristina shook hands with the Pope in St. Peter's Square and handed him a copy of her self-titled first album, which includes the single "Like A Virgin." Her cover of Madonna's classic song has gathered more than 4 million views on YouTube.



The pope responded with a big smile.



Sister Cristina is slated to perform at the Vatican's Christmas concert on December 13, along with American singer Patti Smith.

The Top 25 Young Adult Novels of 2014

The Top 25 Young Adult Novels of 2014 It has been an absolute break-out year for young adult literature.

Smart Tax Moves to Consider Before New Year's Eve

Smart Tax Moves to Consider Before New Year's Eve The flurry of activity during the last weeks of December can make it difficult to pay attention to finances. If you want to save on your tax bill come April, now's the time to make some critical moves.



If you have a tax advisor or financial planner, it's wise to run these ideas by that individual first. Here are some suggestions to investigate by year-end with follow-up in the new year:



1. Accelerate your deductions and defer your income. It makes the list every year because it works. To keep your 2014 tax bill low, try to defer bonuses, consulting income or self-employment income until 2015 while taking as many deductions as you legally can in 2014. Deductions may include paying your January federal and state income taxes before Dec. 31, real estate taxes and interest payments.



2. Bunch non-urgent medical expenses this year or move them to 2015. If you have non-emergency medical procedures coming up, it's a good idea to pack them into the same year so people under age 65 can exceed the 10 percent adjusted gross income (AGI) minimum for medical expenses. For those over age 65, the AGI minimum is 7.5 percent.



3. Make last-minute withholding adjustments. If you've started making more money later in the year, make sure your withholding or estimated tax payments are adjusted before Dec. 31 so you don't face underpayment penalties later.



4. Evaluate your traditional and Roth IRA holdings. Many people who expect their tax rate to go up in retirement convert traditional IRAs to Roth accounts in advance. Those who don't do so keep their traditional accounts as-is. No matter how close you're getting to retirement, it's a good idea to take inventory of your IRA investments to make sure they're accessible and to contact your tax advisor if you have questions about strategy.



5. Contribute as much to retirement accounts as possible. Putting money away for retirement is always a good idea - for your tax bill and for your future. For tax year 2014, individual 401(k) contribution limits are $17,500 and $5,500 for an IRA (not including catch-up contributions for taxpayers 50 or over). In 2015, those contribution limits will go up to $18,000 and $6,000 respectively.



6. Consider HSAs and FSAs. High-deductible insurance plans may offer a health savings account (HSA) option that allows you to deposit pretax dollars to pay for medical expenses high-deductible plans don't cover. Flexible Spending Accounts (FSAs) also allow pre-tax dollars to pay for dental care, vision checkups and glasses and over-the-counter drugs. FSAs come in a number of varieties, but generally carries a "use it or lose it" provision that requires funds to be spent by year-end with a possible grace period.



7. Gather up those state and local sales tax receipts. If you itemize your deductions, consider whether to elect to deduct state and local sales taxes instead of state and local income taxes. While this is one of those expired "extender" tax breaks Congress was arguing about at press time, it's likely to pass, and it's particularly attractive to people who made big purchases subject to sales tax (cars, boats, home construction materials, etc.). While it's always good to save receipts for exact numbers, the Internal Revenue Service (IRS) features a sales tax deduction calculator that allows you to estimate your sales taxes for the year.



8. Consider a gift. Individuals can give up to $14,000 a year per beneficiary to as many people as they'd like during 2014 free of gift or estate tax. For spouses, that amount goes up to $28,000 per beneficiary per year. Both individual and spousal numbers will stay the same in 2015. It's a way to gradually lower the size of an estate to avoid state and federal estate and inheritance taxes, but you have to take advantage of the exclusion every year - no rollovers.



9. Make a last-minute charitable deduction. If you itemize, you can deduct for charitable contributions - but do some homework first. GuideStar.org lists every IRS-registered nonprofit organization, so you can do full research on the organization's work and legitimacy as well as its tax status.



10. Take that home office deduction. If you use part of your home for business or if your office is an unattached structure, you may qualify for a home office deduction up to $1,500 a year.



11. Take tax losses. If you have investment assets outside your tax-advantaged accounts that have lost value, you might consider selling them. Capital losses can offset capital gains to the limit of $3,000 per year, or $1,500 for those married filing separately. If your net capital loss is more than the limit you can deduct, those losses can be carried forward to next year's tax returns, where they'll be treated as if they happened that year.



12. Watch the news and keep your tax preparer's number handy. Congress may spend its final days arguing over a variety of expired tax breaks still pending - there are some esoteric breaks that serve people like racehorse owners and film producers, but there's plenty of small business and individual tax breaks awaiting a decision too, including principal residence mortgage debt forgiveness and the option to deduct local sales and use taxes instead of state and local income taxes. In short, this lame duck session could be anything but lame to American taxpayers.



Bottom line: Use the end of the year to gather records and advice and make smart choices taxwise and otherwise. Also, make sure you've made your will, power of attorney and healthcare proxies easy for family members to find if needed.



Jason Alderman directs Visa's financial education programs. To Follow Practical Money Skills on Twitter: http://ift.tt/1hOSpMr

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