“NDear viewers“Sara has become synonymous with Ali Khan, who often greets her social media followers by saying. The actor, who has acted in more than 10 films in the six-year-old industry, is known for her films including Simba, Love Today Kal, and Atrangi Ri. Indianexpress.com caught up with the starlet to discuss her journey, her growing up years surrounded by all things Bollywood, the challenges she faced in the industry, and how she manages to stay on top. Physical and mental health.
Q. You have a long association with the film industry. How did that change after you ‘officially’ entered?
Sara Ali Khan: I grew up surrounded by films and storytelling, but being a part of it is a completely different experience. The film industry is unpredictable, demanding and exciting all at once, and I am grateful for every experience so far.
Q. How would you describe the journey so far?
Sara Ali Khan: My journey has been a mixture of discovery and hard work. There have been moments of joy and there have been challenges that have made me stronger. I have had the privilege of working on various projects and learning from extremely talented co-stars, directors and crews. Every role has taught me something new, inspired me to grow as an actor and as a person. Connecting with an audience that appreciates my work is one of the most fulfilling aspects—it’s an indescribable feeling when people relate to your characters or see themselves in your stories.
Q. Has your occupation ever negatively affected your mental health? If so, how and when?
Sara Ali Khan: Initially, I felt a lot of pressure to prove myself and meet people’s expectations. That was challenging. I feel exhausted, anxious and overwhelmed trying to balance personal and professional life in such a public space. However, over time, I’ve learned the importance of setting boundaries and prioritizing self-care. Embracing mindfulness, staying grounded, and surrounding yourself with a supportive circle of friends and family have made a huge difference.
Q. How important is mental health to you? Do you value it over physical fitness?
Sara Ali Khan: To me, true wellness is about balance– Aligning mental, emotional, and physical health to create a truly fulfilling and harmonious life. By integrating mindful practices into our routines and making mental health a priority, we can build a self-care journey that is meaningful and deeply rooted in well-being.
Q. Do you think we talk 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 is 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 shines a light on this important issue every year, encouraging open conversation. The brand partners with the Minds Foundation to make mental health resources more accessible and provide therapy at discounted rates, empowering people to seek help without hesitation. I am hopeful that we are moving closer to a future where mental health is treated equally as physical fitness.
Q. How has your perception of the industry changed after becoming an insider?
Sara Ali Khan: Growing up around film, I had a certain image of the industry – a world full of glamour, creativity, and larger-than-life stories. But getting into it myself, I quickly realized that it is also a place of great hard work, flexibility, and constant learning. From the outside, it’s easy to see the glitz and success, but being on the inside reveals deep dedication, long hours, and emotional investment in 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 who work tirelessly behind the scenes to my colleagues who continue to push their boundaries. This journey has taught me that while the spotlight can be rewarding, it’s the journey, the growth, and the collaborative effort that really make this profession meaningful.
Q. Being an actor has its ups and downs with rejection and failed projects. How do you take it, especially when so much competition is around you?
Sara Ali Khan: I have learned to see rejections and failures as opportunities to grow rather than failures. When a project doesn’t work, 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 went wrong, I try to focus on how I can improve, how I can look at things differently. Having said that, it can be challenging, with everyone constantly pushing to develop and do their best.
Q. You are active on social media. Although it helps you reach your fans, it has many negatives. How do you drown out the noise and make yourself a priority?
Sara Ali Khan: Social media has become a place where I can see what the audience likes. I really believe that we need to be open to feedback. Constructive feedback helps me understand what works and how I can improve, something I’m always striving for.
That said, trolling and harsh criticism can be challenging. It’s hard to deal with negativity, especially when it’s personal. But over time, I’ve learned not to let my emotions get in the way. I have come to accept that not everyone will love everything I do. Prioritizing 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 being physically active. What do you do for your mental health?
Sarah Ali Khan: I like to keep things balanced and fun. Meditation and deep breathing help me manage stress and stay focused. Journaling is my next go-to – it’s a great way to sort through my thoughts and feelings. I also love gratitude journaling, where I write down the things I’m thankful for each day. I make time for activities I enjoy, such as immersing myself in a good book. And let’s not forget the importance of connecting with friends and family — those moments of laughter and support are essential to keeping my spirits up!
Sara Ali Khan with celebrity fitness trainer Namrata Purohit. (Express Photo)
Q. How do you take 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 find that this routine helps me become a stronger and happier version of myself. There is something irreplaceable about the surge of hormones after a good workout – the satisfaction and confidence I feel is incredible. That surge of feel-good serotonin is exactly what I’m aiming for.
Q. We want to know what your gym day looks like.
Sara Ali Khan: To keep my workouts engaging and effective, I do friction training. It adds variety to my routine. I incorporate dynamic variations 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 promote not only my physical health but also my overall well-being.
Q. Are you a strict dieter? What are the actions you follow?
Sara Ali Khan: I think it’s important to watch what I eat because it not only affects my appearance – it’s all about maintaining hormonal balance, which is essential to feeling good overall. As for my diet, I’ve made a big change – I’ve completely cut out junk food and focused on eating clean. My diet is packed with a colorful variety of fruits and vegetables, lean protein, and whole grains. Portion control has been an important part of my approach, too. It’s about finding balance and enjoying what I eat While still taking care of my body.
Q. You’ve 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 prioritize regular exercise. Some tips I swear by include tracking what I eat, staying hydrated, and listening to my body. Mindful eating helps me enjoy my meals without overeating. Finally, 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. What are you more likely to find yourself doing when you are not busy with filming or promoting the film?
Sara Ali Khan: You’ll probably find me looking for a good book or new places. I love getting lost in a story; It’s such a great way to escape and see things from different perspectives. Travel is another passion—I enjoy discovering new cultures, trying different foods, and finding hidden gems in every city I visit. Of course, I also love spending time with family and friends.
Q. What do you need with ‘me-time’?
Sara Ali Khan: “Me-time” is about finding relaxation and rejuvenation, especially after a long, busy day. On days when I have a little more time, I indulge in an extended shower routine with my favorite lavender and tangerine shower gel that feels like a spa day at home. There is something truly soothing about de-stressing in a warm bath.
Q. What is your opinion on fashion, and how has it evolved?
Sara Ali Khan: I don’t believe that my confidence comes solely from how I look, but I find that experimenting with different silhouettes and styles boosts my morale. Now, I see fashion as more than comfort and authenticity; It’s also about having fun and experimenting. I will always cherish the classic white salwar kameez, but I don’t want to limit myself. After all, fashion should be a fun journey of self-expression, allowing me to showcase different aspects of who I am.
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