Antaru was a 24 year-old girl who had just started a new job in a big city. She was staying in a hostel, far away from her family for the first time. The freedom excited her. No parents to watch over her, no strict rules to follow. She could explore life the way she wanted.

In the hostel, Antaru made many new friends. They were funny, lively and full of energy. Every weekend, they planned parties. One evening, her friends offered her a glass of alcohol.

"Come on, Antaru! Just one drink. You have to enjoy life!" they laughed.

At first, Antaru said no. She remembered her parents' advice to stay away from such things. But inside, she was curious. Everyone else was drinking and having so much fun. She didn’t want to feel left out. Finally, she agreed.

When she had her first drink, she felt strange but also happy. The world seemed lighter. Her worries disappeared for a while. Later that night, one of her friends also offered her a cigarette. Again, Antaru thought, "One time won't hurt." She took it. She coughed a little but laughed it off with everyone.

Days turned into weeks. What started as “just once” became “every weekend.” Then it became "after work" and "before sleep." Antaru felt good whenever she drank or smoked. It helped her forget the stress of work. It made her feel part of the group.

But slowly, things started changing.

Antaru began feeling tired all the time. She found it hard to concentrate on her work. Her mood started swinging — sometimes she was too happy, other times very sad or angry without any reason. She lost her appetite and started skipping meals. She also began to feel guilty after drinking or smoking. Deep inside, she knew something was wrong, but she didn’t know how to stop.

Antaru started to realize that alcohol and smoking were causing all these problems. She tried to quit a few times, but every time, the cravings became too strong, and she found herself falling back into old habits. It felt like she couldn't break free.

One morning, after a night of heavy drinking and smoking, Antaru woke up feeling sick and empty. Her head hurt, and her heart felt heavy with guilt. She knew she couldn’t continue like this. She decided to seek help.

She booked an appointment with a psychologist.

Therapy Session with Psychologist

In the small, quiet room, she met Dr. Meera, a kind-looking lady with warm eyes.

Antaru nervously shared her story — about the hostel life, the peer pressure, the curiosity, the good feelings after drinking and smoking, and how everything had slowly turned into a habit she couldn’t control.

"Antaru, alcohol and cigarettes can cause many side effects on your health. Let me tell you a few common problems:"

Health Effects of Alcohol Addiction

Brain problems — Alcohol and smoking can slow down brain functions, making it harder to think clearly, remember things or make good decisions.

Liver damage — The liver has to work very hard to remove alcohol from the body. Over the time, it stop from working properly.

Heart problems — Drinking too much alcohol and smoking can raise blood pressure and making it beat irregularly.

Weaker immune system — Alcohol and smoking make it harder for the body to fight off infections like colds, flu, or pneumonia because they damage the body's defense cells.

Higher cancer risk — Regular alcohol drinking and smoking increase the chances of getting serious diseases like cancer in the mouth, throat, liver, and even breast.

Mood swings and emotional problems — Alcohol affects the brain chemicals that control emotions, causing sudden sadness, anger, or anxiety.

"Yes, ma’am... I find it hard to focus at work now. My mood keeps changing for no reason. I get angry quickly, then feel sad. Also, I often feel tired and don’t feel like eating properly. And... I keep catching colds lately."

"I really want to change, ma’am," she said with determination.

"I don’t want to harm my body anymore. I don’t want my life to be controlled by alcohol and cigarettes. Please tell me what steps I should follow. I am ready to take strong action to get better", she said gently.

"Good, Antaru. That’s the spirit we need. Let me share some important steps that will help you recover", said Dr. Meera.

"Understanding this is the first step to change. It’s not too late. But you need to act now."

5 Steps to Overcome Addiction

Accept the problem honestly — Don’t hide it or lie to yourself.

Avoid triggers — Stay away from people, places, and situations that tempt you.

Find healthy replacements — Like exercising, drawing, writing, or joining a hobby class.

Talk to someone you trust — Sharing feelings helps reduce guilt and stress.

Take one day at a time — Focus on staying clean just today. Tomorrow will take care of itself.

Life is more beautiful when you are truly healthy and free.

Dr. Meera gently explained.

Antaru nodded slowly, feeling a lump in her throat. Hearing these words, Antaru felt a strong desire rising inside her.

Dr. Meera’s smile grew wider. She could see hope shining in Antaru’s eyes.

She gave Antaru five steps to follow.

Dr. Meera also asked Antaru to come back after one week to talk about her progress.

As Antaru left the clinic, she felt lighter. For the first time in months, she felt a small ray of hope.

Conclusion

Addiction may start from fun, curiosity, or the desire to escape problems, but slowly it takes control over our mind and body. It affects our brain, heart, liver, immune system, emotions, and overall happiness.

If you ever start using substances like alcohol or cigarettes thinking "just once won't hurt," be careful. Addiction doesn’t happen in one day, but once it catches you, getting free becomes harder.

The best way to stay safe is to be aware, set strong boundaries and seek help early.

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Antaru had been working for the same company for more than twenty years. He had started as a junior employee and worked his way up to a high-level management position. His dedication and hard work had earned him respect, promotions, and a good salary. But along the way, he had lost something important—his family time.

His wife, Meera, was tired. For years, she had been managing everything at home alone. They had three children, and she took care of their needs, school, and daily life without much help from Antaru. He was always busy—weekdays, weekends, even during holidays. His phone never stopped ringing, and there was always an important meeting to attend. To Meera, it felt like Antaru only used their home as a place to eat and sleep. She missed him. The children missed him too.

One day, Meera decided to do something. She convinced Antaru to visit a psychologist with her. At first, Antaru was reluctant. He believed he was doing everything for his family’s good future. But Meera insisted, and he finally agreed.

The Visit to the Psychologist

Dr. Sinha, the psychologist, welcomed them warmly. Meera started speaking first.

“Doctor, my husband is a workaholic. He is never at home. Even when he is, he is busy with his phone or laptop. Our children are growing up without their father. I feel like I am alone in this marriage. He only comes home to sleep.” Her voice broke, and she wiped her tears.

Antaru looked down, feeling guilty. He had never seen it from her perspective. He had always believed he was doing his duty by providing for them.

Dr. Sinha nodded and turned to Antaru. “What do you think about what your wife just said?”

“I love my family,” Antaru said. “I work hard for them. I want to give them a good life.”

“But at what cost?” the doctor asked gently. “Your wife feels lonely. Your children are growing up without your presence. And your health is also suffering.”

Antaru sighed. It was true. Lately, he had been feeling tired all the time. He had frequent headaches and trouble sleeping. He had ignored it, thinking it was just stress. But deep inside, he knew he was pushing himself too much.

Still, he argued, “Doctor, if I don’t work hard, how will my family have a secure future? I have responsibilities. I can’t just slow down now.”

Dr. Sinha smiled patiently. “I understand, Antaru. Work is important. But tell me, what is the point of securing a future if you are not present to enjoy it with your family? Your wife is not asking you to stop working. She just wants you to be present with them too. Balance is the key.”

Antaru was silent. He had never thought about it that way.

Dr. Sinha continued, “Let me give you four important steps to help you find a balance.”

Steps Towards Work-Life Balance

1. Set Work Boundaries – “You must set clear limits for work. Stop answering calls and emails after office hours unless it’s an emergency.”

Antaru frowned. “But what if something urgent comes up?”

Dr. Sinha nodded. “Emergencies are different, but most calls can wait. If you constantly make yourself available, people will expect you to be. If you set boundaries, others will respect your time.”

Antaru still looked unsure. Dr. Sinha continued, “Here’s how you can do it:

Set a fixed time to stop working every day and stick to it.

Turn off work notifications after office hours.

Inform your colleagues and clients about your availability.

Have a separate workspace at home to mentally switch between work and personal life.

Practice saying ‘no’ to extra work that is not urgent.”

Antaru nodded slowly. “I see your point. I suppose I can try these steps.”

2. Family Time is Important – “Dedicate time to your family. Even small moments matter. Have dinner together. Talk to your children. Go for a walk with your wife.”

Antaru hesitated. “I don’t think my family will accept it immediately. They are used to me being busy.”

Meera spoke softly. “We don’t need big changes all at once. Just spending some time with us, being mentally present, will make a difference.”

Dr. Sinha added, “It’s not about grand gestures. Even ten undistracted minutes can strengthen your bond with your family.”

3. Plan Weekends Wisely – “Weekends are for rest and family. Avoid scheduling meetings. Spend quality time with your loved ones.”

Antaru sighed. “I have clients in different time zones. Sometimes, weekends are the only time they are available.”

Dr. Sinha nodded. “I understand. But can you limit it? Maybe keep one weekend day work-free?”

Antaru thought for a moment. “I suppose I could try that.”

4. Take Care of Your Health – “Exercise regularly, eat healthy food, and get enough sleep. A sick person cannot take care of anyone, not even their job.”

Antaru looked down. “I don’t have time to exercise. And sometimes, I skip meals because I’m so busy.”

Dr. Sinha smiled. “That’s exactly why you are feeling unwell. Small changes can help. A 15-minute walk, eating meals on time don’t take much time but can make a big difference.”

Antaru listened carefully. He realized that he had been ignoring his family’s needs and his own well-being. He looked at Meera, who had a hopeful look in her eyes. He didn’t want to lose the people he loved the most.

Dr. Sinha added, “Small changes can make a big difference. Try these steps, and you will see how work and family can exist together in harmony.”

Antaru nodded slowly. It was time to make a change.

Success is not just about work achievements. True success is having a balance between work, family, and health. Prioritize what truly matters in life.