Jenna Pulkrabek, MSW, LICSW

09/21/2026

Oftentimes the depths of someone’s depressive thoughts convinces them that everyone in their world will be truly better off without them as a burden. This becomes a “truth” that is too heavy to hold.

For anyone who has ever experienced these thoughts, please consider these words:

Nothing you have done, no mistake you have made, and no situation you’re facing is so awful that your life is no longer worth living.

Shame can tell you that you’ve gone too far. Regret can convince you there’s no way back. Pain can make tomorrow feel impossible.

But mistakes can be repaired. Relationships can change. Circumstances can change. Help is available.

You do not have to solve everything today.
You just have to stay.

Your worst moment does not get to decide the rest of your life.

Be well.

09/21/2026

Check out this opportunity to build connections, practice skills, and have some fun along the way!

Hannah Schott is hosting a gaming social skills group on Wednesdays at 3pm, starting in October, for 18-25 y/o at the Cambridge Sagent Behavioral Health location (formerly Nystrom).

I encourage anyone who is interested to check out the flyer and call for more information.

Be well

09/18/2026

Part 4 of Su***de Prevention Month:
Protective Factors and What Helps Keep Us Safe?

We often talk about the things that increase su***de risk and it’s just as important to recognize the things that can protect someone and help them stay connected to life.

Protective factors listed below can help reduce risk, increase resilience, and provide reasons to keep going, especially during periods of crisis.

Connection & Support:
Having people who care, listen without judgment, and are willing to show up can make an enormous difference.

A Sense of Belonging:
Feeling connected to family, friends, a community, faith community, workplace, school, or other groups can provide a sense of purpose and belonging.

Reasons for Living:
Loved ones, pets, future goals, meaningful experiences, responsibilities, hopes, or even small things someone looks forward to can provide anchors during difficult moments.

Access to Mental Health Care:
Having access to a therapist, doctor, crisis counselor, or other trusted professional can create opportunities for support before a crisis becomes an emergency.

Healthy Coping Skills:
Knowing how to manage overwhelming emotions, tolerate distress, problem-solve, ask for help, and regulate stress can increase someone’s ability to navigate difficult moments.

Problem-Solving & Hope:
Believing that circumstances can change—even when it doesn’t feel that way right now—can be incredibly protective. Sometimes hope starts with simply believing, “I don’t have to solve everything today.”

Reduced Access to Lethal Means:
Creating distance between a person in crisis and potentially lethal means can provide valuable time for the intensity of a suicidal crisis to pass.

Willingness to Seek Help:
Being able to say, “I’m not okay,” “I need someone,” or “I’m having thoughts of su***de” is a strength—not a weakness.

And here’s the important part:
Protective factors don’t mean someone can’t still experience suicidal thoughts. A person can have a loving family, a good job, children they adore, faith, pets, and many reasons to live and still struggle.

We don’t have to determine whether someone is “bad enough” to deserve help.

If you’re worried about someone, ask. Listen. Stay connected. Help them find support.

Sometimes the most protective thing we can offer someone is simply letting them know:

“You don’t have to go through this alone.”

988 Su***de & Crisis Lifeline: Call or text 988
If someone is in immediate danger, call 911 or go to the nearest emergency department.

Be well.
***dePreventionMonth ***dePrevention

09/17/2026

I stumbled upon this amazing opportunity for folks to address flight/airplane anxiety: https://stateofmindtherapy.com/flightanxietymsp

"This therapist-led fear of flying workshop combines practical anxiety-management guidance, real-world airport experiences, and aviation insights to help you feel more informed, prepared, and supported. Located at Minneapolis–St. Paul International Airport, participants will learn alongside two licensed therapists. One with personal experience overcoming flight anxiety and another therapist with extensive experience in aviation operations and aircraft safety."

This is a collaboration between State of Mind Therapy and MSP Airport. Book you seat for the Sept. 26th workshop.

09/16/2026

Part 3 of Su***de Prevention Month:
What Can I Do?

You don’t have to be a therapist to make a difference when someone is struggling.

Sometimes the most important thing you can do is simply ask.

If you’ve noticed changes in someone you care about, try:

“I’ve noticed you’ve seemed different lately. I’m concerned about you. How are you doing?”

And if you’re concerned about su***de, ask directly.

“Are you thinking about su***de?”

Asking the question does not put the idea in someone’s head.

If they say yes:

•Listen without judgment.
•Stay calm.
•Take them seriously.
•Don’t promise to keep suicidal thoughts a secret.
•Help them connect with support.
•If there is immediate danger, stay with them and seek emergency help.

You don’t need to solve everything.

You don’t need to say the perfect thing.

Your job isn’t to fix their pain. Your job is to help them not face it alone.

📱 Call or text 988 to reach the Su***de & Crisis Lifeline.

If someone is in immediate danger, call 911 or go to the nearest emergency department.

And if you’re the one struggling:

Please tell someone. You are worth checking on, worth listening to, and worth staying for. 💜

Be well.
***dePreventionMonth ***dePrevention

09/14/2026

Part 2 of Su***de Prevention Month:
Warning Signs Aren’t Always Obvious

When we picture someone who may be suicidal, we might imagine someone who is crying, withdrawn, or obviously depressed.

But suicidal distress doesn’t always look that way.

Sometimes the signs are subtle or even surprising.

⚠️ Pay attention to changes in someone’s usual behavior, including:

• Suddenly seeming unusually calm, peaceful, or upbeat after a period of intense distress
• Giving away meaningful or treasured possessions
• Putting affairs in order, such as organizing finances, a will, or arrangements for pets
• Unexpectedly saying goodbye to people
• Talking as though they don’t expect to be around for future events
• Increased reckless or risky behavior that is out of character
• A sudden change in substance use
• Becoming preoccupied with death, dying, or su***de
• Repeatedly expressing that they’re a burden to others
• Saying they feel trapped, finished, or that there are “no other options”
• A sudden shift from intense distress to a sense of resolution or finality
• Unusual changes in online activity or searching related to death or su***de
• Suddenly giving away passwords, important information, or possessions without an obvious reason

One sign alone doesn’t tell us that someone is suicidal. What matters is a noticeable change, the combination of several signs, and your sense that something isn’t right.

If your gut tells you to check in, check in!

You don’t need to have the perfect words.

Be well.
***dePreventionMonth ***dePrevention

09/13/2026

Part 1 of Su***de Prevention Month:
Let’s Talk About Risk Factors

September is Su***de Prevention Month and one of the most important things we can do is learn to recognize when someone may be struggling.

Having a risk factor does not mean someone is suicidal. Rather, these circumstances can increase vulnerability, especially when several occur together.

🚩 Some risk factors include:

• Previous su***de attempt or history of suicidal thoughts
• Depression, anxiety, trauma, or other mental health concerns
• Significant loss, grief, breakup, divorce, or other major life transition
• Chronic pain or serious medical concerns
• Increased alcohol or substance use
• Financial, legal, relationship, family, or work-related stress
• Social isolation or feeling disconnected from others
• Feeling like a burden to others
• Exposure to su***de or the su***de of someone close
• Access to lethal means

Risk can increase when someone is experiencing multiple stressors at once or when their usual coping resources aren’t enough.

And remember: sometimes there is no obvious reason. Someone doesn’t have to “look like” they’re struggling for their pain to be real.

Knowing the risk factors helps us know when to check in.

Be well.

***dePreventionMonth ***dePrevention

09/10/2026

September is Su***de Prevention month which brings visibility and conversation to a topic that often hides in the shadows. I believe we should bringing light and attention to su***de prevention EVERY month, week, and day.

Talking about suicidal thoughts, asking questions when things just don’t feel quite right, asking for help, pushing your loved ones towards resources, and every proactive action in between is all of our job.

Get nosy. Be pushy if you have to. Ask questions. Seek support. You don’t have to have all the right answers or the perfect questions to bring someone back to the light.

You’ll never regret having the awkward or uncomfortable conversation, but you will ALWAYS regret if you don’t.

Be well. Get nosy. Save a life. 💜🪽🧙‍♂️

08/27/2026

If you or someone you know is in the St. Cloud area and are curious about starting the therapy journey, I encourage you to connect with Fernbrook Family Center - Central MN to see about scheduling. I have worked with a number of the clinicians that have joined this company and I know you will be cared for and provided service with safety, professionalism, and kindness.

Be well.

🌿Immediate openings are available for Outpatient Therapy in St. Cloud!

We’re currently accepting new clients ages 13+.

Whether you’re looking for support for yourself or someone in your family, our team is here to help you take that next step.

Reach out today to schedule an appointment or make a referral!
320-983-2335
[email protected]

08/13/2026

If you or someone you care about is navigating grief I would encourage you to consider participating in a GriefShare group.

Starting on August 26th a new cohort will begin at Cambridge Lutheran Church and run through November 18th.

Be well

𝗚𝗿𝗶𝗲𝗳 𝗦𝗵𝗮𝗿𝗲 𝗖𝗹𝗮𝘀𝘀
Aug. 26 - Nov. 18 | 3pm-4:30pm | CLC
Register @ griefshare.org. Click on tab "Find Group" and select Cambridge Lutheran. Call the CLC office to let us know you are attending. Or, See Earl Pike. Please RSVP.