Actress Delnaaz Irani, who has entertained audiences with her cheerful screen presence and memorable characters, believes that being known for making people laugh can sometimes make it difficult to show one’s vulnerable side. The actress, who is currently seen as Gulshan Taraporewala in Chumbak, says people often assume that someone who is always smiling on screen must be equally happy in real life. However, she believes that acknowledging one’s struggles is just as important as celebrating the happy moments.

“For decades, people have looked at me and expected a smile. Because of characters like Sweetu or the cheerful roles I’ve played, everyone assumes I’m always bubbly and happy. That’s the pressure of being labelled a comedian or a joyful person. You feel like you’ll disappoint people if you show your cracks. Saying ‘I’m not okay’ requires immense vulnerability. We fear being judged as weak or being told we are overreacting, so we choose the easier mask, a smile,” Delnaaz says.

Being in the entertainment industry also means dealing with constant scrutiny, where an actor’s work, appearance, weight and personal choices often become subjects of discussion. Over the years, Delnaaz has learnt not to let every opinion affect her peace of mind. She believes that while public opinion keeps changing, one’s sense of self-worth should remain intact.

“In this industry, you are constantly being watched, judged and critiqued, not just for your work, but for how you look, your weight or your personal choices. Over the years, I’ve learned to filter the noise. I remind myself that public opinion is fleeting, but my self-worth is permanent. I protect my peace by surrounding myself with an inner circle of family, my partner and true friends who love me for Delnaaz, the person, not Delnaaz, the actor,” she says.

For someone who enjoys her work, recognising burnout is not always easy. Delnaaz explains that exhaustion does not always announce itself dramatically. Sometimes, it shows up in small changes, such as losing interest in everyday activities or feeling irritated over things that would not normally bother her.

“When you love what you do, it’s very easy to just keep running. But my body and mind have their own ways of raising a red flag. For me, the warning sign is a loss of joy in the everyday things. When I start feeling constantly exhausted, irritated by minor issues or emotionally drained on set, I know I’ve hit a wall. That’s my cue to hit the pause button, step back and just breathe,” the actress shares.

Talking about the pressure of balancing professional commitments with personal expectations, Delnaaz admits that the demands never completely disappear, irrespective of how long one has been in the industry. While every project comes with its own responsibilities, societal expectations can also weigh heavily on women. She believes that learning to live on her own terms has helped her deal with the pressure.

“The pressure never truly goes away. Professionally, even after all these years, stepping into a massive project like Chumbak brings the pressure to deliver. Personally, there are always societal expectations about how a woman should live her life. I deal with it by taking things one day at a time. I’ve stopped trying to please everyone. I measure my success by my own happiness and fulfilment, not by someone else’s checklist,” she says.

Life, according to Delnaaz, does not always move in a straight line, and difficult phases can teach valuable lessons about emotional strength. She believes that healing takes time and that people should not hesitate to seek help when they need it. For her, finding a sense of balance also means understanding that happiness cannot always depend on what is happening around us.

“The biggest lesson I’ve learned is that healing is not linear, and it is absolutely okay to seek help. Life throws curveballs. There are highs, and then there are long, quiet testing phases where the phone doesn’t ring as much as you’d like. I’ve learned that your mental well-being is entirely your own responsibility. You cannot wait for external circumstances to change to feel good; you have to find that anchor within yourself,” Delnaaz explains.

The actress also feels that learning to say no is an important part of protecting one’s self-respect and mental peace. Earlier in her career, she admits, she would sometimes agree to opportunities or commitments to keep people happy or remain visible. With time, however, she has learnt to be more mindful about the choices she makes, both professionally and personally.

“Absolutely. It took me a long time, but ‘no’ has become a very powerful word in my vocabulary. Earlier in my career, I would say yes to roles or commitments just to keep people happy or to stay visible, often at the cost of my own peace or dignity. Now, whether it’s choosing an authentic character like Gulshan Taraporewala or deciding how I spend my free time, I set strict boundaries. If it costs me my peace, the price tag is simply too high,” she says.

Social media, which allows celebrities to connect directly with their audiences, can also create pressure to maintain an image of constant happiness and success. Delnaaz believes it is important to remember that what people see online is often only a carefully selected part of someone’s life. While she enjoys connecting with fans, she makes sure that online reactions do not determine how she feels about herself.

“Social media is a double-edged sword. It gives us so much love, but it also showcases an idealised, filtered version of reality that isn’t real. I keep my sanity by practising digital detoxes and maintaining a strict boundary between my reel life and my real life. I use it to connect with fans and share my joy, but I don’t let a number of likes or comments dictate how I feel when I look in the mirror at the end of the day,” Delnaaz concludes.