Sara Ali Khan on trolling and its effect on mental health: ‘Tough to face negativity when it’s personal’

Q. You have a long association with the film industry. How did that change since you ‘formally’ stepped into it?

Sara Ali Khan: I grew up surrounded by films and storytelling, but being a part of it is a whole different experience. The film industry is unpredictable, demanding, and exhilarating all at once, and I’m grateful for every experience so far.

Q. How would you describe the journey so far?

Sara Ali Khan: My journey has been a mix of discovery and hard work. There have been moments of immense joy and there have been challenges that only made me stronger. I’ve had the privilege of working on diverse projects and learning from immensely talented co-stars, directors, and crews. Each role has taught me something new, pushing me to grow as an actor and person. One of the most fulfilling aspects has been connecting with audiences who appreciate my work—it’s an indescribable feeling when people relate to your characters or see themselves in your stories.

Q. Has your profession ever negatively affected your mental health? If so, how and when?

Sara Ali Khan: Early on, I felt a lot of pressure to prove myself and live up to people’s expectations. That was challenging. There have been times I’ve felt exhausted, anxious, and overwhelmed—particularly when trying to balance personal and professional life in such a public space. However, with time, I’ve learned the importance of setting boundaries and prioritising self-care. Embracing mindfulness, staying grounded, and surrounding myself with a supportive circle of friends and family have made a huge difference.

Q. How important is mental health for you? Would you rate it over physical fitness?

Sara Ali Khan: To me, real wellness is all about balance—aligning mental, emotional, and physical health to create a genuinely fulfilling and harmonious life. By integrating mindful practices into our routines and prioritising mental well-being, we can build a self-care journey that feels meaningful and deeply rooted in well-being.

Q. Do you feel we speak enough about mental health and take it seriously?

Sara Ali Khan: As a society, we’re finally taking mental health seriously and discussing it more openly –– a huge step forward. However, there’s still a long way to go. Many people continue to struggle in silence, and breaking down these barriers takes time. The Feel Good with Fiama Mental Wellbeing survey sheds light on this vital issue every year, encouraging open conversations. The brand partners with Minds Foundation to offer therapy at a subsidised rate, making mental health resources more accessible and empowering people to seek help without hesitation. I’m hopeful we’re moving closer to a future where mental health is treated equally as physical fitness.

Q. How did your perception of the industry change once you became an intrinsic part of it?

Sara Ali Khan: Growing up around films, I had a certain image of the industry—a world filled with glamour, creativity, and larger-than-life stories. But stepping into it myself, I quickly realised it’s also a space of immense hard work, resilience, and constant learning. From the outside, it’s easy to see the glitz and success, but being on the inside reveals the intense dedication, long hours, and emotional investment into each project.

I’ve come to appreciate the industry as a place where passion and perseverance truly drive everything, and I’ve developed a deep respect for everyone involved—from the crew members working tirelessly behind the scenes to my fellow actors who constantly push their boundaries. This journey has taught me that while the spotlight can be rewarding, it’s the journey, growth, and collaborative effort that really makes this profession meaningful.

Q. Being an actor has ups and downs, including rejections and failed projects. How do you take it, especially when so much competition surrounds you?

Sara Ali Khan: I’ve learned to see rejections and setbacks as opportunities to grow rather than failures. When a project doesn’t work out, or a performance doesn’t resonate as hoped, I remind myself that every experience adds value and teaches me something new. Instead of focusing on what didn’t go right, I try to shift my attention to how I can improve, how I can approach things differently. Having said that, it can be challenging, given everyone is constantly pushing to evolve and do their best.

Q. You are active on social media. While it helps reach out to your fans, it has many negatives. How do you ensure to dim the noise and prioritise yourself?

Sara Ali Khan: Social media has become a space where I can see what resonates with the audience. I truly believe we need to be open to feedback. Constructive feedback helps me understand what works and how I can improve, which I’m always striving for.

That said, trolling and harsh criticism can be challenging. It’s tough to face negativity, especially when it’s personal. But over time, I’ve learned not to let it affect my sense of self. I have come to accept that not everyone will love everything I do. Prioritising myself means staying grounded, focusing on my growth, and allowing feedback to be a tool for improvement rather than a source of self-doubt.

Q. We all know about your love and commitment to staying active physically. What do you do for your mental well-being?

Sara Ali Khan: I like to keep things balanced and enjoyable. Meditation and deep breathing help me manage stress and stay focused. Journaling is another go-to of mine – it’s a great way to sort through my thoughts and feelings. I also love gratitude journaling, where I jot down things I’m thankful for each day. I carve out time for activities I love, like diving into a good book. And let’s not forget the importance of connecting with friends and family—those moments of laughter and support are essential for keeping my spirits up!

Sara Ali Khan with celebrity fitness trainer Namrata Purohit. (Express Photo)

Q. How do you approach physical fitness?

Sara Ali Khan: My fitness goal is to wake up every morning and dedicate at least an hour to some form of exercise. I’ve found that this routine helps me become a stronger and happier version of myself. There’s something irreplaceable about the rush of hormones after a good workout—the satisfaction and confidence I feel are incredible. That surge of feel-good serotonin is exactly what I aim for.

Q. We would love to know what your gym day looks like.

Sara Ali Khan: To keep my workouts engaging and effective, I do friction training. It adds diversity to my routine. I incorporate a dynamic variation of squats, including sideward leg movements, half push-ups, and a Pilates-inspired version of mountain climbers. By mixing strength, cardio, and flexibility exercises, I ensure that my workouts not only enhance my physical health but also boost my overall well-being.

Q. Are you someone who sticks to a strict diet? What are the dos and don’ts you follow?

Sara Ali Khan: I think it’s important to keep an eye on what I eat because it affects so much more than just my appearance—it’s all about maintaining that hormonal balance, which is essential for feeling good overall. As for my diet, I’ve made a big shift—I’ve completely ditched junk food and focused on eating clean. My meals are packed with a colourful variety of fruits and veggies, lean proteins, and whole grains. Portion control has become a crucial part of my approach, too. It’s all about finding that balance and enjoying what I eat while still taking care of my body.

Q. You have been remarkably candid about your weight-loss journey. How challenging is it when you have PCOS? Any tips and tricks you swear by?

Sara Ali Khan: Maintaining weight requires constant vigilance and commitment. I focus on a balanced diet and prioritise regular exercise. Some tips I swear by include keeping a food diary to track what I eat, staying hydrated, and listening to my body. Mindful eating helps me enjoy my meals without overeating. Lastly, I believe in the power of self-love and positivity, which is essential in this journey. Balancing my mental health with my physical health has been a game-changer.

Q. When not busy shooting or promoting a film, what are we most likely to find you doing?

Sara Ali Khan: You’ll probably find me curled up with a good book or exploring new places. I love getting lost in a story; it’s such a great way to escape and see things from different perspectives. Travelling is another passion—I enjoy discovering new cultures, trying different foods, and finding hidden gems in every city I visit. Of course, I also cherish spending time with family and friends.

Q. What does ‘me-time’ entail for you?

Sara Ali Khan: “Me-time” is all about finding comfort and rejuvenation, especially after a long, hectic day. On days when I have a little more time, I dive into an extended shower routine with my favourite lavender and tangerine shower gel that feels like a spa day at home. There’s something truly soothing about indulging in a warm bath that washes away the stress.

Q. What is your take on fashion, and how has it evolved?

Sara Ali Khan: While I don’t believe my confidence solely comes from how I look, I’ve found that experimenting with different silhouettes and styles genuinely boosts my spirits. Now, I see fashion as more than just comfort and authenticity; it’s also about having fun and experimenting. I’ll always cherish a classic white salwar kameez, but I don’t want to limit myself. After all, fashion should be an enjoyable journey of self-expression, allowing me to showcase different facets of who I am.