Selena Gomez is more than just a global pop star, Emmy-nominated actress, and Instagram’s most-followed woman with over 424 million followers. She is also a brave advocate for mental health awareness and chronic illness support.
Despite her fame and success, Selena has faced serious health challenges. In 2015, she revealed in an interview with Billboard that she was diagnosed with lupus, a long-term autoimmune disease. Lupus causes the immune system to attack the body’s own tissues, leading to joint pain, fatigue, and severe inflammation. It often requires ongoing medical treatment and healthcare management.
In 2020, Selena shared another deeply personal diagnosis during an Instagram Live chat with Miley Cyrus on Bright Minded. She said she had been diagnosed with bipolar disorder, a serious mental health condition that causes intense mood swings, from emotional highs (mania) to deep lows (depression). Her openness helps reduce the stigma around mental health and encourages others to seek mental health treatment when needed.
In her September 2024 Vanity Fair cover story, Selena once again shared her emotional journey, offering life lessons that many people with chronic diseases or mental health struggles can relate to. Her story is filled with inspirational mental health advice and emotional strength.
As someone living with Crohn’s disease, another painful autoimmune condition, I deeply connected with Selena’s words. Her honesty made me feel seen and understood. Just like her, I’ve faced emotional ups and downs because of my health, and I found her story truly comforting.
If you’re living with a chronic illness, struggling with depression, anxiety, or other mental health challenges, Selena’s journey can be a powerful reminder that you’re not alone. Her voice inspires hope and healing.
Keep reading to discover 9 important mental health tips from Selena’s recent interview—advice that may help you improve your emotional well-being, boost resilience, and find peace in your own journey.
1. Talk about people you love more than you talk about yourself
You know those people who act like everything is about them? Selena Gomez is the exact opposite. She’s not someone who craves the spotlight all the time or talks only about herself.
In a Vanity Fair interview, her Emilia Pérez co-star Zoe Saldaña shared how down-to-earth Selena really is. Zoe said, “Selena doesn’t like being around people who only talk about themselves. She’s not that kind of person.”
Instead, Selena loves talking about her family. “She’ll happily show you hundreds of photos of her little sister, her parents, and her grandparents,” Zoe added. “Her heart is with her family.”
Selena’s love for her loved ones shows her strong family values and makes her a true positive role model in the world of celebrities. She’s a great example of how humility, kindness, and staying close to your roots can go hand in hand with global fame.
Being kind and showing love isn’t just good manners—it’s actually good for your health. Research from Arizona State University professor Kory Floyd shows that expressing affection—like giving someone a hug, saying something kind, or writing a thoughtful note—can lead to real mental and physical health benefits.
According to his study, simple acts of love and care help to:
- Lower stress levels
- Reduce cortisol, the hormone linked to anxiety
- Strengthen your immune system
- Improve heart health
- Boost brain function and focus
People who show affection often tend to have lower blood pressure, feel happier, and deal with less stress in everyday life. These small acts of kindness work like a natural stress relief technique.
So the next time you give someone a warm hug or write a thank-you message, remember—you’re not just helping them. You’re also practicing emotional wellness and self-care for yourself.
2. Give yourself grace if you don’t make your goals
You’ve probably come across people who act like the world revolves around them—but Selena Gomez isn’t one of them. She stays humble, kind, and grounded, even with all her fame.
In a Vanity Fair interview, her Emilia Pérez co-star Zoe Saldaña said that Selena doesn’t enjoy being around people who are always focused on themselves. “Selena’s not like that,” Zoe explained. “She’ll happily show you hundreds of photos of her little sister, her parents, and her grandparents.”
Selena’s deep love for her family shows how much she values real connections. Her actions prove that she’s not just a superstar—she’s a positive role model who puts family first and lives by strong core values.
What’s truly amazing is that showing love and care for others isn’t just a kind gesture—it’s actually great for your health. Research by Kory Floyd, a professor at Arizona State University, reveals that expressing affection—like hugs, compliments, or writing kind notes—can lead to powerful mental health benefits and better physical wellness.
Here’s how showing affection helps:
- Reduces stress
- Lowers cortisol levels (the body’s stress hormone)
- Boosts your immune system
- Improves heart health
- Enhances brain function and focus
People who regularly show love and kindness often feel more relaxed, have lower blood pressure, and enjoy a better mood overall. It’s one of the most natural and effective self-care habits you can practice daily.
So the next time you give a compliment or hug someone, remember—you’re not just helping them feel good. You’re also improving your own emotional wellness and building a healthy lifestyle.
3. Find relationships that feel like light
In her Vanity Fair interview, Selena Gomez opened up about her romantic relationship with music producer Benny Blanco. She spoke from the heart, saying, “I’ve never been loved this way. He’s been such a light in my life—my best friend. I love sharing everything with him.”
Selena’s words highlight the importance of healthy relationships built on love, trust, and emotional support. Being in a caring relationship can bring real joy and boost your mental wellness.
She also talked about her strong friendship with Taylor Swift, who she often turns to for advice—whether it’s about music, friendship, or even reality TV. “She’s like a big sister to me,” Selena said.
These deep connections show how having the right people around you—whether it’s a partner or a friend—can truly support your emotional health and help you feel grounded, even in a busy life.
Having meaningful, supportive connections is one of the most powerful ways to improve your emotional wellness. On the flip side, being around toxic people—like manipulative friends, negative coworkers, or narcissistic partners—can drain your energy, break your boundaries, and leave you feeling emotionally worn out.
Experts say that building healthy relationships based on trust, honesty, empathy, and emotional support is essential for your mental health and physical well-being. Studies have shown that positive connections can:
- Reduce stress levels
- Boost happiness and mood
- Improve heart health
- Help with stress management and self-esteem
That’s why it’s important to take a step back and think about who you spend time with. Let go of relationships that bring negativity or hold you back, and instead, make space for people who lift you up, respect your growth, and support your journey to a healthier, happier life.
4. Grief is not just for losing loved ones; it’s also for what we thought our lives would look like
Even before her relationship with Benny Blanco, Selena Gomez had always dreamed of starting a family by the time she turned 35. But in her Vanity Fair interview, she shared a deeply personal truth: “I’ve never said this before,” she admitted, “but I unfortunately can’t carry my own children.”
Due to serious medical conditions, pregnancy would be too risky for both Selena and the baby. “That was something I had to grieve for a while,” she said. “It’s not the way I pictured it. I thought it would happen naturally, like it does for most people. But I’m in a much better place with it now.”
This kind of grief is very real. It’s not always about losing someone—it can also be about letting go of a dream. Whether it’s infertility, the end of a relationship, or walking away from a personal goal, these losses hurt.
But healing begins with acceptance. Learning to let go of what could have been and giving yourself time for self-compassion and emotional healing is an important step forward. Life doesn’t always follow the path we imagine, and that’s okay. What matters most is allowing yourself to feel, grieve, and still hold hope for new and beautiful possibilities.
5. Being vulnerable is one of the strongest things you can do
The 2022 documentary Selena Gomez: My Mind & Me was originally meant to be a fun, behind-the-scenes look at her Revival Tour. But instead, it turned into a raw and emotional story that revealed Selena’s real-life battles with panic attacks, anxiety, and clinical depression.
In her Vanity Fair interview, Selena opened up about the difficult time she faced. “My mind was not right—it was chemically imbalanced. It was really hard,” she said. The film became an honest look into her journey with mental illness, helping to spread mental health awareness worldwide.
She also shared how she felt misunderstood. “People called me a victim, and that frustrated me,” Selena said. “Being vulnerable is actually one of the strongest things you can do… I have tough days like anyone else, but I’m not a victim. I’ve just survived a lot.”
Selena’s words are a reminder that emotional resilience doesn’t mean hiding your pain—it means having the courage to face it and grow from it. Her story encourages others to speak up, seek help, and remember that mental health struggles don’t make you weak—they make you human.
Many people see vulnerability as a weakness—but the truth is, it’s one of the greatest forms of strength. According to psychologist and best-selling author Brené Brown, vulnerability is at the core of both painful emotions—like fear, grief, and loss—and beautiful ones like love, connection, and joy.
When we hide our feelings or try to avoid being vulnerable, we also block ourselves from deep personal growth, real connections, and lasting emotional wellness.
Being open—whether it’s sharing your story, asking for help, or being honest in a relationship—can:
- Increase your self-awareness
- Boost your emotional intelligence
- Help you build more authentic relationships
- Lead to deeper healing and self-acceptance
Like Selena Gomez, choosing to be vulnerable is a bold and healing step. It allows you to connect with others, grow emotionally, and discover your true self.
6. Temperature is a healing mechanism
Selena Gomez is still on her mental health journey, but she’s found helpful tools that support her along the way. In her Vanity Fair interview, she shared one of her favorite self-care tips: temperature therapy.
Sometimes, Selena finds relief by using cold water to refresh her mind. Other times, she relaxes with space heaters to create warmth and comfort. This easy yet powerful habit helps her feel better—both mentally and physically.
Temperature therapy is a growing wellness trend that can help reduce stress, boost mood, and improve focus. For Selena, it’s become a calming part of her daily mental health routine.
This reminder shows us that small acts of self-care—like adjusting your environment—can make a big difference in your emotional wellness and overall health.
Research supports what Selena Gomez practices—temperature therapy can really help improve your mood and mental well-being.
A 2021 study found that cold exposure, like cold showers or cold plunges, can boost your mood, lower stress levels, and improve overall emotional health. And in 2023, another study revealed that whole-body heat therapy, such as sitting in a sauna, may help people struggling with depression by promoting relaxation and emotional balance.
Even better? You can combine both hot and cold methods in what’s known as contrast therapy. This technique involves switching between heat and cold treatments—for example, going from a warm bath to a cold shower, or using a sauna followed by a cold plunge.
Studies show that contrast therapy helps:
- Lower cortisol (the stress hormone)
- Boost serotonin levels, which improve mood
- Support natural stress relief
- Promote better mental clarity and emotional recovery
Adding this simple routine to your self-care habits could be a powerful way to support your mental health naturally.
7. Reminding yourself that you’re OK is a powerful tool
When Selena Gomez feels overwhelmed, she uses a simple but powerful mental health technique to calm her mind. In her Vanity Fair interview, she shared, “I remind myself that I’m OK. I take a moment to ground myself. I ask, ‘Where am I? I’m sitting in the office. The people I love are safe. There’s food. I can rest if I need to.’ I bring myself back to the present.”
This is called a grounding technique, and it’s one of the most effective ways to manage anxiety and stay connected to the present moment.
Using tools like this can help you:
- Quickly stop racing thoughts
- Reduce anxiety
- Refocus your attention
- Feel safe and centered
Sometimes, all it takes is a short pause during your day to check in with your body and mind. These small moments of mindfulness can help you reset your thoughts and improve your emotional balance.
Keeping easy self-care strategies like this in your daily routine can make a big difference in your mental well-being.
Research shows that self-affirmations—like reminding yourself of your strengths—can reduce stress, increase happiness, and add meaning to your life. A study published in Frontiers in Psychology also found that improving your mindfulness skills (being fully present in the moment) helps ease symptoms of anxiety and depression.
In addition to positive affirmations, you can try deep breathing, gentle movement like yoga or stretching, or grounding exercises like the 5-4-3-2-1 technique. This method helps bring your attention back to what you can see, hear, touch, smell, and taste, helping you feel calm and centered.
8. Mental health care should be more accessible
Selena Gomez is using her voice and platform to create real change through her beauty brand, Rare Beauty. A portion of the company’s profits goes to the Rare Impact Fund, a major initiative aiming to raise $100 million to support mental health education and provide resources for young people worldwide.
In her Vanity Fair interview, Selena shared why this mission matters so much: “So many people everywhere are struggling with mental health, but they don’t have the right information or know where to get help. I want it to be easy to access.” Through this effort, Selena is turning her success into meaningful social impact, showing that beauty can be more than skin deep—it can be a force for healing and hope.
Selena Gomez dreams of building something big for mental health—something as trusted and accessible as Planned Parenthood is for women’s health. “I have big dreams for what this could be,” she shared. Her vision couldn’t come at a better time. The U.S. is facing a serious mental health crisis.
According to the America’s Mental Health 2018 report, over 56% of Americans either need or want mental health services for themselves or someone close to them. But many say it’s hard to get help. Nearly 3 out of 4 people believe that mental health care is not easily accessible, and 47% say there simply aren’t enough treatment options. Despite these challenges, there is growing hope—76% of Americans now believe mental health is just as important as physical health.
That’s a powerful shift in public mindset. And with passionate advocates like Selena pushing for change, awareness, access, and affordable care have a real chance to grow and make a lasting impact.
9. Let gratitude be your main motivation
Selena Gomez stays grounded and centered by focusing on gratitude. “I don’t want people to ever think I’m not grateful for what I have,” she shared in her interview. Practicing gratitude is more than just being polite—it’s a powerful tool for improving your mental wellness. When you take time to notice and appreciate the good things in your life, even the small ones, you begin to shift your mindset.
This simple habit can help reduce stress, increase happiness, and attract more positivity and joy into your daily routine. Whether it’s writing in a gratitude journal or just pausing to say “thank you” for what you have, this kind of daily mindfulness can truly strengthen your emotional health.
Practicing gratitude regularly can make a big difference in your mental health and overall emotional well-being. A study published in the Journal of Happiness Studies found that people who focus on what they’re thankful for tend to have a more positive outlook on life. Another study in Emotion Review showed that expressing gratitude not only helps stop negative thought patterns, but also encourages you to take better care of yourself and make positive life changes.
According to Dr. Robert Emmons, a leading gratitude researcher from the University of California, Davis, there are two key parts to practicing gratitude: first, recognizing the good things you’ve received, and second, acknowledging the people or higher powers who helped you along the way.
There are many simple ways to add gratitude into your daily routine. You can say or write affirmations like “I am thankful for my health” or “I appreciate the people who support me.” Keeping a gratitude journal is another powerful habit. Even just telling someone “thank you” can improve your mood and strengthen your relationships. These small acts of appreciation help you stay grounded, boost happiness, and create more emotional balance in your life.