Los Fresnos News 12-28-22

City Meeting on Tuesday, December 13, 2022

member, came to speak up about the Los Fresnos Fire Department.

Abrego shares that Port Isabel has the lighthouse, but that Los Fresnos has something that has been here almost just as long, and that is the Fire Department Siren.

On

2022,

the meeting the City held a visitors remark time, timestamp 2:55. Manuel Abrego former Los Fresnos school board member, Mayor, City Council, and CDC

He explains that it was installed in the 40s and back then that was the way Firemen would be called for an emergency; it was through the siren. A big piece of history that is but now we firemen are being alerted straight from their phones!

Abrego emphasized the importance of supporting our local volunteer Fire Department, EMS, though they are paid, the fire department is on a volunteer basis. For Chief Gene Daniels, it makes no difference, he takes his job seriously. He shared back in February that being a volunteer makes no difference. He shared that they could be ranked with some of the best firefighters in the state.

Chief Daniels has made it one of his highest priorities to ensure the department is held to

Last Tots & Tales Of The Year

Our little patron, Armando, spread some holiday

a high standard. Los Fresnos has arguably some of the best equipment. Mr. Abrego at the City meeting also brought up that the Los Fresnos Department was called to Falfurrias and more recently King ranch to help put out a brush fire, “because they had a brush truck!” Abrego noted.

“I’m here to tell you that it’s awesome what we have and that we need to continue to support them.”

Emilio Flores

Los Fresnos News

Tuesday, December 13,

the City of Los Fresnos held its weekly City meeting. During

Manuel Abrego speaking at the December 13, Los Fresnos City meeting.

Today was the last TOTS & TALES of the year, and we had all sorts of fun!

cheer by giving his fellow toddlers a candy cane, Ms. Robin shared the book “Merry Christmas, Splat” by Rob Scotton , a special

visit from the Los Fresnos PD Blue Santa, and we made a Christmas craft to take home! Thank you a million

to all the parents, grandparents, and siblings who take the time to bring your little ones to story time! And thank you Los

Fresnos Police Department for your generosity!

Photos and article are from Ethel Whipple Memorial Library Facebook

Strengthening

The Port of Brownsville is the driving economic engine for the region, responsible for more than 51,000 jobs and $3 billion in annual state economic activity, according to the latest analysis, with more than 9,000 regional workers directly employed by activities at the port and infusing $2 billion annually into the Rio Grande Valley.

As a job creator, the Port of Brownsville understands the need to build the human capital

necessary to sustain existing industries and attract new ones. For this reason, the port and its 273 tenant companies work with local school districts, colleges, universities, technical schools, and workforce development leaders in creating career opportunities for local residents.

In September 2021 the Texas A&M University System and two of its state engineering agencies – the Texas A&M Engineering Experiment Station and the

Texas A&M Engineering Extension Service –announced a new initiative at the Port of Brownsville to invigorate advanced manufacturing, with workforce development programs aimed at preparing people for high-need jobs. The Texas A&M RGV Advanced Manufacturing/Training Innovation Now – called TRAIN >> Es Tu Futuro –gathers community input, creates collaborations, and develops training courses that meet the

needs of current and future employers at the Port of Brownsville.

Also, in 2020 the Port of Brownsville Scholarship Program was created to help deserving students pursue a higher education and career dreams. Each year, the port awards 30 high school graduating seniors with a $1,000 scholarship each to help them continue their education. To date, the scholarship program has awarded close to $100,000 benefiting many students

attending schools within the navigation district.

Brownsville is rapidly growing as a global shipbuilding and ship recycling center, providing a solid base for wellpaying industrial skills jobs. This region is home to one of the nation’s most youthful populations where the average age is 29. The local workforce is technically savvy, adaptable and motivated to succeed.

Many of these young people work for the

port’s three skilled stevedoring operations, who collaborated in the movement of 13.8 million tons of cargo last year: Dix Shipping, Schaefer Stevedoring and Gulf Stream Marine. These three companies represent the backbone and muscle of the port that works and distinguish themselves with impeccable records of safety and efficiency, serving the focused needs of their clients, resulting in staggering economic impact.

The skilled workforce at the Port of Brownsville is highly adaptable and ready to tackle large scale projects.

Auto

(956)233-5773 A&M Automotive (956)233-5773

Leo Motors (956)254-2010

Tarpon Auto (956)429-2992

Bank First Community Bank (956)233-4100

Bakery Tapia’s Cakes (956)346-5257

Chambers of Commerce

Los Fresnos Chamber of Commerce (956)233-4488

City of Los Fresnos City Hall (956)233-5768

Community Development Los Fresnos Community Development Corp. (956)233-6182

Dental Los Fresnos Family Dentistry. (956)233-5100

Emergency Services Police / Fire / EMS (956)233-4473

Events CAF Museum (956)479-8585

Narciso

CAF Air Show (956)479-8585

Center (956)367-0335

Farms CD&J Mini Ranch (956)456-9600

Flowers The Flower Gallery (956)233-1555

Gris Faviola’s Flower Shop (956)233-1611

Rosie’s Flowers & Gifts (956)233-5877

Formal Wear Los Fresnos Formal Wear (956)233-9572

Funeral Angel Lucy’s Funeral Home (956)254-2099

Dignity Memorial (956)797-5614

Gifts / Specialty Shops Las Tres Gallinas (956)577-5777

Handgun / Security Training

Vinson’s Training School (956)266-2582

Hardware Zarsky Lumber Co. (956)233-4456

Healthcare Clinic / Home Care TVNS, LTD. (800)242-8867

Tropical Health Care (956)202-0111

Home Improvement Arizpe Flooring (956)545-8520

Hotel Los Fresnos Inn & Suites (956)233-1133

Insurance Rio Grande Underwriters (956)233-5744

State Farm David Armendariz (956)233-3276

Meat Market A&V Lopez Super Meat Market (956)233-2795

Newspaper Los Fresnos News (956)233-9928

Plumber Integrity Services & Plumbing (956)367-6005

Real Estate Realty Associates / Rosalinda Cantu (956)459-1403

Real Estate Outfitters Inc. (956)346-3034

V.I.P. Realty (956)399-7777

Recycling / Waste Oil Collection Fatty Chem By-Products (956)233-5691

Restaurant Subway (956)233-1617

Taqueria El Cien (956)233-1001

Dairy Queen (956)233-9533

Tapia’s Cafe (956)233-9988

RV Palmdale RV Resort (956)399-8694

Salon Cuts & More (956)233-3250

Schools LFCISD (956)254-5205

Towing All Valley Wide Towing LLC. (956)233-4840

Water Delivery / Filtration Culligan (956)399-1780

because Your Health matters

EMR Receives USS Yorktown CG-48

Emilio Flores Los Fresnos News

A story put out by Valleycentral.com shared the USS Yorktown having completed its final voyage on Tuesday, November 29, passing South Padre Island on its way to the Port of Brownsville.

Her journey toward decommissioning started in September; In Philadelphia and arrived in Brownsville on November 29, where the warship will be dismantled and recycled for scrap by EMR International Shipbreaking Limited, LLC at the

port.

Chris Green, president of EMR International Shipbreaking, shared they have several more ships coming into their Brownsville location, the others being under 10,000 tons in weight. Making the USS Yorktown CG-48 the most valuable according to Green.

According to Valley Central, the company president said the next former U.S. Navy ships to arrive for scrapping include:

USS John L Hall (FFG-32);

• Nicholas FFG-47;

• Samuel B Roberts FFG-58;

• and the Underwood FFG-36

Each of these US ships before being recycled has a ceremony put on by EMR, the most recent one that Los Fresnos News reported on was the USS Kitty Hawk, which brought people from all over the Country to say their last goodbyes to the ship that so many of them served on. You can check out the story titled “Final Journey—EMR Hosts a Ceremony for the USS Kitty Hawk (CV 63) as its Final Journey.”

INVITATION TO BIDDERS AND SUPPLIERS

Cameron County Irrigation District No. 6 Bennett, Swan Nelson, 134, 139, & 196 Canals Piping Project Phase I – Swan Nelson Canal Phase II – 134, 139 & 196 Canals

CAMERON COUNTY IRRIGATION DISTRICT NO. 6 (the District) is accepting sealed bid proposals for the supply of PVC Pipe and Construction of the Bennett, Swan Nelson, 134, 139, & 196 Canals Piping Project, Phase I – Swan Nelson Canal & Phase II – 134, 139 & 196 Canals

community Health Outreach Program

The City of Los Fresnos offers a free Health Program to its residents and neighboring communities. The Your Health MattersLos Fresnos program offers a variety of free exercise classes and health education programs. Health education programs include the Happy Kitchen Program and the National Diabetes Prevention Program. The Your Health Matters-Los Fresnos program also offers free health screenings such as blood pressure, BMI and A1C testing. Follow-up care is available to both men and women 18 years of age and older.

Free in-person exercise classes and prerecorded exercise classes are available to all participants. Pre-recorded classes can be found on the City of Los Fresnos website and the Your Health Matters-Los Fresnos Facebook group.

The current in-person exercise class schedule offers Walking 2 Fitness, Zumba, Body Sculpting, Cardio Kickboxing and Dance 2 Fitness. All classes are taught by Certified Fitness Instructors.

Once enrolled in the program participants are able to participate in all classes at no charge as offered by the City of Los Fresnos. To register for the Your Health MattersLos Fresnos program contact City of Los Fresnos Community Health Supervisor, Christine Martinez at 956-312-1406 or email at cmartinez@citylf.us.

For more information contact Christine Martinez, Los Fresnos Community Health Worker at 956-3121406 or email at cmartinez@citylf.us or Los Fresnos City Hall at 956-233-5768

SEALED PROPOSALS addressed to Mr. Eddie Cruz, President, at the office of Cameron County Irrigation District No. 6, 32343 FM 803, Los Fresnos, Texas, 78566, will be received until Thursday, January 5, at 4:00 P.M. for furnishing all materials, supplies, delivery coordination, equipment and labor necessary for the construction of the Bennett, Swan Nelson, 134, 139, & 196 Canals Piping Project, Phase I – Swan Nelson Canal & Phase II – 134, 139 & 196 Canals in accordance with the specifications.

Proposal forms may be obtained by calling the office of Ferris, Flinn & Medina, LLC; Telephone (956) 364-2236. Proposal Packages are available for a nonrefundable fee of $75.00 per set. All Bidders and Suppliers who plan to bid must be on the bidders list.

A CERTIFIED OR CASHIER’S CHECK, or an acceptable bid bond in an amount not less than five (5) percent of the total bid shall accompany each bid as a guaranty that, if awarded the Contract, the bidder will promptly enter into a contract with Cameron County Irrigation District No. 6.

BIDDERS AND SUPPLIERS are expected to inspect the site of the work and to inform themselves of all local conditions. All materials shall be delivered by Suppliers within thirty (30) calendar days after receipt of the purchase order. All work shall be completed by Bidders within one hundred twenty (120) calendar days after receipt of the Notice to Proceed.

CAMERON COUNTY IRRIGATION DISTRICT NO. 6 reserves the right to reject any or all bids, waive any or all informalities, and to award the contract to the Supplier, who, in the opinion of the District offers the proposal in its best interest. The prices submitted for the pipe supply project will be unit prices and the award will be based on the estimated quantities included in the Bid Proposal. The award of the pipe materials will be based on the bid that is most advantageous to the District The construction work includes material, labor and equipment necessary for the Piping of the Swan Nelson, 134, 139, & 196 Canals including earthwork, installation of Owner Supplied PVC Pipe and Fittings, construction of Irrigation Wells, construction of Irrigation Outlets and any other incidentals necessary.

Any contract(s) awarded under this Invitation for Bids is/are subject to the United States Iron and Steel (US I&S) requirements of Texas Water Code §17.183 and/ or Texas Government Code, Chapter 2252, Subchapter F, as amended by SB 1289, 85th Legislative Session, as applicable.

BIDDERS AND SUPPLIERS are cautioned that conditional or qualified bids, or bids not in the proper form may be rejected.

Owner: Cameron County Irrigation District No.6 By: Mr. Eddie Cruz

Title:

President Date: December 21, 2022 December 28, 2022

christine

What Lies ahead

Los Fresnos Basketball outlook

By Ruben Rodriguez Los Fresnos News

The Los Fresnos Falcons have been knee deep in Non-District play for the 2022-23 Basketball season. But that won’t be for much longer as 32-6A play is just around the Corner for Marco Hinojosa’s ball club.

So far, the Falcons are currently 17-5 on the season and have had great performances at the San Perlita Tournament, Hidalgo Pirate Basketball Classic, and The City of Palms Tournament.

In tournament play, the Falcons have had some big wins over Brownsville Pace, Weslaco East, Alice, Laredo Alexander, San Perlita, Edcouch-Elsa, Carroll and Rowe just to name a few.

With three more nondistrict games down the road, the Falcons will take on the Laredo United South Panthers December 30, the PSJA Bears January 3, and Edinburg Economedes on January 6. 32-6A play will begin for Los Fresnos on January 13 as the Falcons will host the Hanna Eagles.

San Benito, Harlingen, Rivera and Weslaco will follow in that order.

Last season, Los Fresnos finished in fifth in 32-6A, missing the playoffs. This season Los Fresnos is determined to break into the postseason. Which is easier said than done in a now small district like 326A. A key core of Falcons led by JJ Salazar, Luis Ramirez, Gio Galvan, Jude Barrera and many other greats, Los Fresnos looks to make a statement in 32-6A play.

Big win on the road

Lady Falcons knock off Corpus Christi Carroll

By Ruben Rodriguez Los Fresnos News

The Los Fresnos Lady Falcons took on the Corpus Christi Carroll Lady Tigers in another round of NonDistrict Play. Coming off a win over the Edinburg North Lady Cougars, Los Fresnos looked to get a win streak going.

A back and forth battle in the first quarter saw the Lady Falcons fall behind early on as the Carroll Lady Tigers matched Los Fresnos. After a close knit first quarter, Los Fresnos trailed by one, 12-11. The second quarter

saw the exact opposite as only 12 combined points were scored between Los Fresnos and Carroll. Defense was the primary game plan for both teams as Los Fresnos managed to only put up eight points, but limited Carroll to only 4.

With the score 19-16 at the half, there was still room for both teams to squeeze some offense in. Defense again took over in the third quarter as the Lady Falcons kept Carroll below 10 points while scoring 11 to make it 3024 at the end of the third quarter.

Los Fresnos then opened up the fourth quarter with a huge surge of offense. Thanks to defense by the Lady Falcons, Carroll again was limited to less than 10 points scored. The Lady Falcons doubled their total in the fourth, scoring a game high 22 points to secure the win 52-33 your final score.

With the win, the Lady Falcons improved to 18-5 on the season. Los Fresnos has three more non-district games against PSJA, Port Isabel and La Joya before beginning District Play against Brownsville Rivera January 6.

Los Fresnos Receives First in Regional Cheer Comp

The Los Fresnos Falcon comp squad brought home a first place trophy and a bid to nationals this weekend when they competed in San Antonio at the UCA Regional Cheer Championship! They tweeted last week, "We would like to thank everyone who went out and supported us. Disney World here we come!"

Exploring The Impact Of Space Radiation On Plants

Texas A&M-led, NASA-funded study investigates plant survival on long space missions

equipped to go to space because they are remarkably tolerant to a broad range of environmental stresses on Earth like drought, disease and pests, she said. The researchers are interested to see how space radiation impacts plants directly from seed to flower. In addition, the team will collect seeds and test the progeny to see how radiation affects plants across generations. Chronic exposure to space radiation is expected to pepper the plant genome with mutations.

Our need to learn more Scientists have learned many things about how plants react to microgravity environments through experiments designed by the Wyatt lab for flights to the International Space Station.

plants will react to the much higher levels of radiation.”

An important first step Barcenilla said the study is an important step forward for space travel but could also help scientists better understand how plants react and adapt to stressors here on Earth.

Intentionally exposing plants to radiation has led to beneficial mutations for plant breeding purposes, with the goal of generating plant varieties better suited to contend with a variety of stressors, he said.

Written by Adam Russell

The future of space exploration depends on plants.

Rockets and other exploratory technology can take astronauts to the moon and beyond, but plants will sustain their trips over longer periods. As NASA explores the potential for longer space flights, continued stays on the International Space Station or even the future colonization of the moon or planets like Mars, their scientists know that plants are needed for survival.

From food and water purification to carbon dioxide removal and oxygen production, plants are the foundation of humanity’s life on Earth and beyond.

However, exposure to extreme environmental factors related to space travel, including microgravity and space radiation, impacts biological systems like plants.

Researchers in the Department of Biochemistry and Biophysics at the Texas A&M College of Agriculture and Life Sciences are striving to understand the largely unknown effects of these extreme conditions in space.

The impact of radiation on plant telomeres

Dorothy Shippen, Ph.D., University Distinguished Professor and Regents Professor in the Department

of Biochemistry and Biophysics, is leading a study to determine how radiation exposure in space impacts plant telomeres, which are basic building blocks in the DNA at the very ends of chromosomes. Much like plastic tips on shoelaces prevent the lace from fraying, telomeres help keep chromosomes stable and healthy.

Telomeres are not static, Shippen said. They contract and expand due to environmental stressors, and if they get outside the normal size range, they lose their protective function. There is evidence in plants and humans that chromosomes become unstable when telomeres get too short, and various cancers in humans are associated with telomeres lengthening.

NASA is interested in learning how and why some of the extreme stressors in space, particularly space radiation like gamma and cosmic rays, impact plants. This is where the Shippen Lab at Texas A&M saw an opportunity to contribute.

“Plants are obviously very important for space travel, and so from a practical point of view we want to understand how we can help them survive the extreme conditions of space,” Shippen said. “There is so much we don’t know, but this telomere research will answer some of the basic questions we have related to plants and space

radiation.”

The team and the study Shippen is known internationally for her pioneering work in establishing the plant Arabidopsis thaliana as a model for telomere biology. She will act as principal investigator and team with collaborators Sarah Wyatt, Ph.D., at Ohio University and Susan Bailey, Ph.D., at Colorado State University. Wyatt is an international leader in plant molecular biology who has been involved in several spaceflight experiments with Arabidopsis. Bailey is a renowned radiation biologist who first reported changes in telomere length dynamics associated with a longduration mission by astronaut Scott Kelly during the NASA Twins Study.

Borja Barbero Barcenilla, a postdoctoral fellow in the Shippen Lab, will conduct experiments and collect data for the study.

The team’s specific goals are to assess the impact of space radiation on oxidation status, telomere length dynamics and genome stability in plants.

“There is interest in telomeres because they are linked to survivability, and it turns out the environment can influence the size of telomeric DNA tract,” Shippen said. “The telomeres are like a reporter for

the physiological health of organisms and a biomarker for their ability to be healthy. We are interested in understanding how plants respond to the stress of space radiation and then figure out how to protect them.”

Space radiation’s impact on plants

The research team hypothesizes that exposure to space radiation triggers genome oxidation and an increase in the activity of telomerase, a specialized enzyme responsible for maintaining telomeric DNA. The preliminary data suggests a strong connection between them.

The preliminary data of Shippen and Wyatt was gathered from Arabidopsis seedlings sent into low Earth orbit on a previous space flight. The team showed that the telomere lengths of the plants did not change, but that telomerase activity increased significantly – at least 150-fold. This unexpected finding suggests the telomerase enzyme may play some protective role during space travel.

The NASA-funded research will allow Shippen’s team to send their own plants into space in the future and perform radiation experiments in laboratories that will mimic the environment plants might be exposed to in space.

Land plants may, in fact, be very well

But little is known about how plants react to space radiation, Barcenilla said. He expects Arabidopsis plants involved in the project will be aboard a flight to the International Space Station sometime in 2024.

“This is all very new, and we need to understand how this exposure to radiation plays out,” Barcenilla said. “Right now, the level of radiation these samples were exposed to in our preliminary experiments in low Earth orbit aboard the International Space Station are much less than what they will suffer on the moon or Mars. The radiation exposure will exponentially increase on those missions, so we need to understand how

“In the end, we are trying to develop better, smarter ways to help plants withstand stressors,” he said. “It just happens that we are studying stressors that are very, very harsh on plant DNA. So, the mutations that benefit us in space can also benefit us here on Earth.”

Shippen said it is exciting the project has classical agriculture and engineering components focused on revealing basic science for an innovative field like interstellar travel. But the research may also advance scientific understanding about how space travel can impact other biological systems, including humans, and offer insights into adaptations.

“I think we are in a really good position to deliver some interesting data,” she said. “We have the right collaborators, and we feel privileged that NASA sees the value in these experiments and trusts us with them.”

Post-doctoral fellow Borja Barbero Barcenilla at Kennedy Space Center arrived in Cape Canaveral to gather plant material from a space flight. (Courtesy photo)

Dorothy Shippen, Ph.D. and post-doctoral fellow Borja Barbero Barcenilla are leading a study to determine how space radiation affects plants. (Courtesy photo)

Maintaining Positive Mental Health During Holidays Key to Overall Health

BROWNSVILLE &

HARLINGEN – With the busy holiday season in full swing, local mental health experts are reminding the community that taking care of mental health is critical to maintaining overall health and quality of life.

While the holidays are typically a source of joy and family togetherness, it is important to realize the increased demands on time and higher stress levels can weigh heavily on mental health, said Becky Tresnicky, director of behavioral health services & performance excellence at Valley Baptist Medical Center-Brownsville. On top of increased demands, the still lingering COVID-19 pandemic, in addition to heightened respiratory virus activity throughout the United States, could force local residents to make stressful decisions regarding upcoming holiday travel or family gatherings.

“Having to make decisions to potentially skip the holiday trip or family gathering will lead

to having to cope not just with your own emotions, but your family’s emotions as well. For everyone involved, acknowledging the negative emotions and the sadness or disappointment is very important. Remember, ignoring emotions is not the same as controlling them; it’s just suppressing them,” she said. “It’s OK to admit that you are sad and disappointed and that you will miss these events. But, it’s entirely possible to still turn the holidays into a positive experience with alternative plans, even if they’re not the plans you’d hoped for. Traditionally, holidays create a spirit of giving and excitement, which is good for our mental health — embrace the traditions you have and create new ones. They will ‘look’ different but they can still provide a sense of stability and belongingness.”

Tresnicky said that although the Rio Grande Valley is experiencing fewer impacts of the still ongoing COVID-19

pandemic, local residents should continue to monitor their mental health as the holidays are often accompanied by high-stress events.

“Even though, thankfully, the COVID-19 pandemic has eased somewhat, it is important for each of us to take control of the holidays to avoid feeling overwhelmed and stressed. Don’t let the holidays become something you dread,” she said. “Be proactive and take steps to prevent the stress, anxiety, and depression that often accompanies the holiday season. Learn to recognize your triggers, such as personal demands, financial pressures, or other issues so you can get ahead of them before they lead to an emotional crisis. With a little planning and some positive thinking, you will be in control and find peace and happiness during this time of the year. It is important to remember there is always help if you need emotional support!”

When it comes to the holiday season, everyone

approaches the feelings associated with family gatherings differently, said Anthony Manuel, psychiatric nurse practitioner at Valley Baptist Medical CenterHarlingen. Manuel stressed the importance of focusing on positives associated with the holidays to help maintain good mental health.

“The holidays intensify our feelings and emotions. In some cases they may magnify the feelings of anxiety, depression, and family conflict that make holiday gatherings, whether in person or virtual, challenging and emotionally draining,” he said. “In other cases, for people who thrive on family contact and love to socialize and connect with others, they can be exciting and fun. Wherever you are on the emotional spectrum, there are a few things you can do to make the holidays more enjoyable.”

For individuals who may still be experiencing mental health challenges associated with the ongoing

COVID-19 pandemic, the Texas Health and Human Services Department has established a toll-free COVID-19 mental health support line at (833) 9861919. Those experiencing severe depression or suicidal/homicidal ideations should contact the National Suicide Hotline at 1-800-273-8255 or 988.

br EAKOUT bOX

As the holidays approach, mental health experts have offered these tips to help cope with holiday-related stress:

· Acknowledge your feelings. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

· Reach out. If you feel lonely or isolated, contact someone. It may help to talk to a friend or family member about your feelings. Also, you may try doing something to help others. This takes your mind off your negative emotions and creates a sense of well-being as you

help someone else.

· Don't abandon healthy habits:

o Eat healthy meals

o Get plenty of sleep

o Include regular physical activity in your daily routine

o Try deep-breathing exercises, meditation or yoga

o Avoid excessive tobacco, alcohol and drug use

· Be aware of how the media can produce undue stress, and adjust the time you spend reading news and social media

· Listen to soothing music

· Read a book

· Seek professional help if you need it… Despite your best efforts, you may find yourself feeling persistently sad, anxious and depressed. You may be unable to sleep, irritable and hopeless, and unable to face routine daily activities. If these feelings continue, talk to your doctor or a mental health professional.