CBT ToolTalk #20: Re-Entry After Pesach: Finding Stability After Spiritual Highs

Pesach is a wonderful time. It’s an opportunity to change the look of our home, take a break from our routine, and remove the chametz from our hearts, allowing ourselves the freedom to reconnect with family, friends, and most importantly, our Creator.

But what happens once the chag ends?

The kitchen returns to chametz, the dining room is quiet, and we go back to school, work, and everyday stress.

Inside, many are left with something subtler:

The quiet sense of letdown: “Was that it?”

The return to stress - perhaps even feeling overwhelmed by everything that needs to be done.

This transition can feel like a yeridah - a spiritual and emotional drop.

We don’t talk about it enough - but the days after a powerful spiritual experience can feel… flat.

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From Elevation to Emptiness

The Sefat Emet teaches that after an aliyah, a spiritual ascent, a yeridah often follows.

It’s not a failure - it’s part of the process.

"After every arousal from above, there must be a descent, so that a person has space to work and elevate on their own." (Pesach 5645)

Hashem lifts us up during special moments, but real growth begins when that spiritual high fades - and we choose to keep walking without the same inspiration.

Like a child learning to walk: the moment the parent lets go is when the real growth begins.

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• The CBT Layer: Why Reentry Feels So Hard

Cognitive Behavioral Therapy (CBT) explains that our emotions and actions stem from our thoughts - often subconscious.

After Yom Tov, people may think:

• “I can’t keep up with real life.”

• “The inspiration faded, so maybe it wasn’t real.”

• “I’m already behind. Why bother trying?”

• “I don’t want to go back to the grind.”

These thoughts aren’t facts - they’re interpretations.

They can trigger low mood, procrastination, and self-doubt - sometimes even mild anxiety or depression.

We don’t need to believe every thought we think.

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CBT Tools + Techniques for Reentry

1. Thought Checks - Be Curious, Not Critical

Ask yourself:

• “What am I telling myself right now?”

• “Would I say that to someone I love?”

• “What’s a more positive way to see this?”

Example:

2. Motion Creates Emotion

Motivation doesn’t always come first - movement does.

Even one small action - sending one email, davening one pasuk - can reset your system.

“The heart is drawn after the actions.” (Sefer HaChinuch, Mitzvah 16)

Start with action, even before you feel it. Send one email. Sit down to learn a pasuk. Write your to-do list.

Your mind will catch up.

3. Re-Anchor Your “Why”

The Kotzker Rebbe said:

“Some people think avodah is in the big moments. But the greatest work is in the moments you’d rather skip.”

Ask yourself:

• “What does Hashem want from me in this moment?”

• “How can I carry Pesach into the challenge of today?”

Closeness is built every day, not just on Yom Tov.

Hashem is just as present on your Monday morning as He was at your Seder table.

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Have a healthy and successful summer!