I don’t know about you, but I love the start of autumn and the changes that come with it. Why? Well, Strictly Come Dancing is back on our screens from now until Christmas. To me, Strictly represents cosy Saturday nights in on the sofa, darker evenings, sparkles, music, and watching people step out of their comfort zone, learn something new, and grow week by week.
With the 24th series having started on Saturday, like many households across the UK, my family and I were eager to watch the launch show. We all knew this series would feel quite different with changes to the presenting line-up with Emma Willis, Josh Widdicombe, and Johannes Radebe now at the helm. There was also a shift in how contestants and professional dancers were paired, using a new "speed dancing" approach.
The change felt evident from the start, and I admit to feeling a sense of uncertainty. During the show, our family conversations were already reflecting on the changes and how we all felt about the new format. However, on reflection, it served as a timely reminder that even the most popular and familiar routines we enjoy eventually change and evolve.
In life, as on the Strictly dance floor, navigating change can feel both exciting and daunting. We all face transitions, whether planned or unplanned, major life events or subtle personal shifts. If you are navigating a period of uncertainty, integrative counselling can offer a calm, grounded space to help you find your footing and rebuild confidence.
Four Lessons on Managing Change from the Strictly Ballroom
1. Overcoming the Discomfort of the First Steps
In Strictly, when the celebrities step onto the dance floor for the first time, we often witness their nerves, their awkwardness in being present in their body and finding the rhythm of the music. They may miss a beat, miscount, or forget a step, looking uncertain as they try to find their balance under the spotlight.
In my work as an integrative counsellor in West Sussex, we often explore the initial discomfort of beginning. At first, this might simply be the hesitation of stepping into therapy or finding your own pace, before gently examining the familiar habits and routines that feel hard to let go. We naturally crave certainty because it feels safe. In counselling, we go at your pace and rhythm, creating safety so you can explore your challenges without judgment or pressure.
2. Finding Support: You Don't Have to Navigate Change Alone
No contestant navigates Strictly alone. They are guided by a supportive, professional partner who provides structure, pacing, and constant reassurance throughout the journey.
When going through significant life transitions, trying to carry everything alone can lead to burnout, anxiety, and feelings of isolation. Navigating change becomes far more manageable when you have a supportive practitioner by your side. Counselling offers a safe, non-judgmental space to explore your thoughts, slow down the pace, and build trust in your own inner wisdom.
3. Adapting to Unplanned Life Transitions and New Ways
When long-standing, familiar routines change—such as seeing new hosts take over one of our most favoured TV programmes—our initial reaction is often a mix of nostalgia and resistance. We often feel the urge to pull back to "how it was before" because that is what feels familiar and secure.
Yet, as change unfolds, new ways of being begin to appear, opening up fresh and meaningful perspectives. Unplanned life changes work in a similar way. When a familiar chapter ends, whether a relationship breakup, a career transition, an empty nest when children leave home, or a midlife identity shift, it can feel overwhelming. Adapting doesn't mean forgetting the past, it simply creates room to explore what comes next.
4. Managing Uncertainty: Practice Over Perfection
On Saturday nights, celebrities get just one chance to deliver their dance to the judges and viewers. But in reality, that single performance is the result of long, dedicated hours in the rehearsal room, repeating steps, learning from mistakes, picking themselves up, and trying again.
Our own experience of change, adjustment and emotional healing is rarely linear. There will be days when you feel balanced and grounded, and days when it feels like you've taken a step backward. Offering yourself self-compassion during those moments is vital. In therapy, there is no expectation of a "perfect performance." We sit in the mess and discomfort together, in a space where you are truly seen, heard, and supported.
Ready to Find Your Rhythm?
Change can challenge our sense of safety, but it also creates space for resilience, self-discovery, and new beginnings. If you find yourself navigating life transitions, periods of uncertainty, or personal difficulties, you don't have to figure it out alone.
As a trauma-informed integrative counsellor based in West Sussex, I offer warm, confidential in-person counselling in Haywards Heath and online therapy throughout the UK.