Strictly Come Dancing professional Karen Hauer has given a candid and deeply personal insight into her decision to stop drinking alcohol, revealing a journey towards self-awareness and emotional clarity. The 43-year-old, the BBC show's longest-serving dancer, recently marked one year of sobriety and has now elaborated on the motivations behind her lifestyle change.
The decision to stop 'numbing' feelings
In a heartfelt post on the platform Substack, Hauer explained that her choice to become alcohol-free was not prompted by a dramatic event, but by a desire to engage fully with her emotions. "I guess that’s part of why I’m alcohol free now," she wrote. "Not because anything dramatic happened but because I’m learning to listen instead of numb."
She admitted it took time to realise she had been more comfortable avoiding certain feelings than sitting with them. This shift in perspective marks a significant personal evolution for the dancer, who described the overhaul as the "bravest thing" she has ever done.
A new mantra: 'One breath at a time'
Reflecting on the quiet mood of January, Hauer shared her updated approach to life's pressures. Where she once told herself "one step at a time," her focus has now narrowed to "one breath at a time." She emphasised the importance of learning to slow her breath, calm her body, and stay present, calling this practice its own kind of progress.
"When your heart starts racing or your chest feels tight over a thought you didn’t invite, the most important thing you can do is pause and take care of yourself," she advised her readers. This mindful technique has become central to her coping mechanism since quitting alcohol.
Facing the 'raw self' and finding healing
Karen had previously announced her one-year sober anniversary on social media in January 2026, describing a challenging but rewarding process. "I faced my raw self for the first time… scared, sad, angry. But also clearer," she shared.
She confessed that she had previously hidden behind the guise of "just having fun," while internally she was "closing my eyes tightly, gritting my teeth, hoping the pain would stop." Her sobriety has allowed her to stop running from herself.
Now, Hauer says she is becoming better at understanding her emotions. "I’m slowly better at reasoning with myself, understanding why I feel the way I do and allowing myself to feel it all," she explained. She accepts the process, even when her "heartbeat races and my mind overthinks," viewing it as her personal path to healing.
Looking ahead, the dancer is channelling her energy inward. "So this year I’m choosing to put it somewhere quieter and closer to home. Into myself," she concluded, finding profound value in that simple, steady act of self-care.
