We are living in uncertain times. First, the global pandemic of COVID-19 left people feeling frightened of becoming ill and feeling trapped in their homes. Now, the unrest stemming from the deaths of unarmed African Americans has left people feeling outraged and fearing for one’s safety.

Many people are struggling to find the words to describe exactly what they are feeling and many people are so overwhelmed, they cannot even begin to put a finger on exactly what they are feeling. So many words come to mind: overwhelmed, paralyzed, frightened, frustrated, outraged, trapped, sad, demoralized. Now is the time to try to get in touch with your feelings and take care of your mental health.

But how can you take care of your mental health when you are not sure exactly what it is you are feeling? Reach out to a trusted mental health professional. Many clinicians continue to meet via telehealth or telephone and also are starting to offer in-person sessions again. If that seems like too much, there are things you can do to take care of you.

One of the things I am encouraging people to do during these tumultuous times is to limit their social media and news consumption. While I understand that desire to stay abreast of what is happening with the pandemic and the protests, know when enough is enough. When you start seeing the same news repeatedly, perhaps take a break from reading or watching. When social media starts getting to you, walk away. The news and your social media feed will be there tomorrow. I recommend limiting your social media and news feed time to 30 minutes or less per day.

Another thing to do is practice your coping skills. Can you take some time to listen to uplifting music? Watch a movie? Read a book? Color? Paint? Exercise? What can you do to make yourself feel better during these difficult times? Can you reach out to a friend or family member via text, telephone or video chat? Now may be the perfect time to share your feelings about what is going on with a trusted other.

If you feel compelled to join a protest, please do so peacefully. Please be thoughtful of others who may also be outraged or hurting or frustrated during these challenging times. Please do not turn to violence or destruction of property or looting. The answer to violence never should be more violence. And, if you want to join a protest, please stay safe and wear a mask not just to protect yourself, but to protect others from the coronavirus.

These are challenging times. Some of us may not know what to do or say or think. But we must take care of ourselves the best we can. If you find yourself struggling, if you find yourself overwhelmed, know that it is okay to reach out for help. You are not alone. There are people who want to help you navigate these times. Help is only a phone call away.