by Dana Rubin‑Winkelman, MSW, CAPSW, Social Worker
During Passover, we reflect on a journey from “narrow places” to freedom—from times of constraint, stress, or overwhelm to openness, hope, and possibility. This season of renewal invites us to pause, reset, and care for both our minds and spirits. Just as the story of Passover reminds us that change is possible, we too can take small steps toward greater well-being, reduced stress, and meaningful connection. In this month’s Touch Points, I’m sharing simple, meaningful ways to support brain health, ease caregiving stress, and bring more light into our daily lives.
NURTURING MIND, HEART, AND SPIRIT THIS PASSOVER:
1. Freedom From Stress: Your Personal Exodus: Passover reminds us that we all carry “narrow places” (Mitzrayim)—those moments of pressure, worry, and overwhelm that can feel hard to move beyond. The story of Passover teaches us that even small steps can lead to meaningful change. Releasing stress doesn’t mean life becomes easy; it means we create a little more space to breathe, think clearly, and care for ourselves with compassion. Especially in caregiving, letting go of perfection can be freeing. Even small shifts in perspective can open the door to greater calm and clarity. Be intentional about your “personal exodus” in these ways:
- Name One Stressor to Release: Choose one ongoing worry and gently ask, “Is this something I can control?” If not, practice letting it go, even briefly. Naming it is the first step toward lightening it.
- Lower the Bar (on Purpose): Give yourself permission to do “enough.” A simpler meal, a shorter to-do list, or asking for help is not failure. This is wise self-care.
- Create a Pause Ritual: Take three slow breaths before starting a task or responding to stress. This small pause calms the nervous system and helps the brain reset.
- Reframe the Moment: When something feels overwhelming, try shifting your thought from “I have to do this” to “I am doing the best I can right now.” This gentle reframe reduces pressure and builds resilience.
“Every person must see himself as if he personally came out of Egypt.” (Haggadah)
2. Finding Light in Darkness: Sparks of Hope: The story of Passover begins in hardship but leads to freedom and hope, reminding us that even in challenging moments, sparks of light can guide us forward. Noticing one simple moment of goodness each day – a kind word, a warm smile, or a quiet pause – cultivates gratitude. Gratitude supports emotional resilience, eases stress, and benefits brain health. The more we choose to notice the light, the brighter it grows—guiding us through challenges with hope and calm.
“Even in darkness, it is possible to create light.” (Elie Wiesel)
3. Rituals, Storytelling, and Brain Health: Memory & Meaning: The Passover Seder offers structure, rhythm, and meaning, while familiar songs and traditions stimulate the brain and spark connection. Sharing stories about past celebrations strengthens memory pathways, reinforces identity, and encourages joyful reflection. Even a simple question like, “What is one Passover you remember?” can open conversation and laughter, creating moments of connection and light. Give yourself a fun, mental boost with this exercise:
Passover Stories for a Sharper Mind:
- Step 1 | Pick a Theme: Choose a theme from Passover, such as freedom, family, or hope.
- Step 2 |Tell a Short Story: Share one brief memory from a past Passover or holiday that connects to that theme.
- Step 3 | Add a Twist!: Invite a family member or friend to add a detail, continue the story, or share their own related memory.
This activity engages memory, language, and creativity while fostering connection and meaningful conversation—a perfect way to strengthen both brain and heart this Passover.
“Memory is central to Judaism. It shapes our identity and our sense of responsibility.” (Rabbi Jonathan Sacks)
4. Music That Frees the Spirit: Passover Melodies for Renewal: Passover is a story of liberation, from narrow places to wide-open possibilities. Music—whether traditional songs at the Seder or melodies that evoke memory and hope—can help us access that sense of freedom, calm the mind, and connect. Listening intentionally, or singing together, allows us to breathe, reflect, and bring light into moments of stress or heaviness. A “Passover Freedom Playlist” can anchor these feelings of renewal in your daily life. Here are four songs to inspire reflection, connection, and the spirit of freedom:
- “Dayenu” – Traditional Passover Song- Performed by The Maccabeats: Dayenu is more than a word- it celebrates every step of liberation and the gift of freedom. Watch this fresh take on a classic Seder song (4-minute video).
- “Mi Chamocha” – Traditional Seder Song performed as Redemption Song by Mishkan Chicago: This rendition honors the power of deliverance and the courage it takes to journey toward hope. I chose this version, featuring singers wearing masks during the COVID-19 pandemic, as a tangible reminder of how we can find strength even in profoundly difficult times. Now, having endured those challenges, we are here. Click here for the 2+ minute video.
- “Ma Nishtana” – (The Four Questions) Traditional Passover Song, performed by Cantor Schwartz & family, Park Avenue Synagogue: A moving melody connecting listeners to our Seder. Click here for the 2+ minute video.
- “Narrow Bridge – (Gesher Tzar Me’od)” performed by Melita and Isaac: Based on a teaching of Rabbi Nachman of Breslov, the lyrics—“Kol ha olam kulo, gesher tzar me’od, veha’ikar lo le’fached klal”—remind us that the whole world is a very narrow bridge, and the key is not to be afraid. This song beautifully echoes the Passover theme of moving from constriction to freedom, encouraging us to move forward with courage. Click here for the 3-minute audio.
“Music represents our connection to the divine, to each other, to everything.” (Joey Weisenberg)
5. Standing Together – Strength in Unity: Passover reminds us of the enduring journey from narrow places to freedom and safety, a story that resonates deeply with our times. Today, many in our community feel concern for Israel and the rise in antisemitism worldwide. Even without taking a political stance, we can respond with intention—strengthening connection, compassion, and unity within our families, communities, and networks. In every generation, as we retell the story of liberation, we are reminded that standing together, offering support, and bringing light forward are acts of strength, resilience, and hope.
“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” (Nelson Mandela)
As we enter this season of renewal, may we each find our own moments of freedom, connection, and calm. Passover reminds us that even in challenging times, growth and healing are possible. May your days be filled with meaning, support, and moments of light.
If you have questions about aging, memory changes, community resources, or caregiving, I’m here to help. Please don’t hesitate to contact me — I’d be happy to assist.
With warmth and wishes for a meaningful and peaceful Passover,
Dana
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