Metamask just shows a white screen

When I click my metamask extension in firefox I just get a white screen and when I try to go to the website it says it can’t find it, any help would be appreciated!!

Yes, but it seems like I can’t use my seed phrase

No, I have only used large dex’s such as pancakeswap, trader joe’s and spookyswap. I have the address and the password, is there any way to log in with those and not the recovery phrase?