The SANE Guide to a

Smokefree Life

A guide for peopleaffected by mental illnesss

CCongratulations . . . With this Guide you are already on the road to a smokefree life

Every year, thousands of people decide to do something

about their smoking. The SANE Guide to a Smokefree Life

shows how you can be one of those people.

Everyone who’s quit says it was hardest at the beginning.

Change takes time and practice, but you’ll find it becomes

easier as you go along. Think of it as a journey along a

road where every step brings you closer to your goal of

quitting. This Guide will help you along the way.

Everyone has to deal with the temporary effects of

quitting, such as the stress involved with making a big

life change and withdrawal symptoms. When you have a

mental illness there can be the extra worry of whether it

will affect your mental health. It’s all the more important,

therefore, that you deal with these worries by preparing

yourself.

Congratulations . . .Congratulations . . . With this Guide you are already on the road to a smokefree life

Preparing yourself involves learning about your smoking

and your habits around smoking. It also means learning

about the withdrawal symptoms that you may experience,

and the different ways that you can go about quitting

tobacco and managing cravings.

It is a good idea to think about your supports: your

family, friends, health workers and services that can help.

The important thing is that you find people you trust to

support and help you.

Before you quit ask your doctor about medications that

can help you quit and your mental health medication.

Smoking can affect antipsychotic and antidepressant

medication, and the dose may need to be adjusted as you

cut down and quit.

IEvery journey begins with the first step. This Guide

helps you on your journey to becoming smokefree.

The first section includes information about the effects of

smoking, to help you think about quitting.

The second section provides practical steps on how you

can go about cutting down and quitting smoking.

The third section is for you and a supporter to read as

they keep you company on this journey.

The last section reminds you of all the benefits of a

smokefree life, and provides details of where to find

further information and support.

Use this Guide as a journal, too, to keep notes on your

progress as well as to record useful tips.

Introduction How to use this guide

Reasons to quit 2

Going smokefree 10

Being a supporter 28

Your smokefree life 32

IntroductionIntroduction How to use this guide

2

RReasons to quit Why make the change?

Cutting down and quitting is worth it for lots of

reasons. From the moment you reduce your smoking,

your health and your finances improve.

Making the change to being smokefree gives you so much

to look forward to . . .

Better health

As soon as you quit smoking:

ff After 12 hours

your body starts to relax and feel warmer (as blood

pressure, pulse, and skin temperature return to

normal).

ff After one day

your body is healthier (containing more oxygen and

less carbon monoxide).

ff After two days

you may smell and taste things better.

Over the longer term, you will breathe more easily (as

your lungs start to recover). Your chance of dying from

heart disease has been cut by half. You have more energy,

you get fewer colds and your blood flow improves. Your

family and friends benefit from cleaner air.

3

Reasons to quitReasons to quit Why make the change?

More money to spare

How much do you spend on cigarettes?

ff Every day of being smokefree

saves you enough money to treat yourself to a nice

lunch, buy some magazines, or hire a dvd.

ff Every week of being smokefree

saves you enough to buy a cd, have dinner out, or put

aside for rent or phone bills.

ff Every year of being smokefree

saves you enough for a holiday, a new sound system,

private health insurance, or even save for a car.

And there are more reasons too . . .

You will look and smell better (no more stained fingers

and teeth), people will congratulate you, and you are

likely to feel more proud and sure of yourself.

It will be easier to go to places that are smokefree like the

movies or to visit friends in hospital.

I asked one of the staff at the rehab program I visit to support me.

She asks how I’m going when we catch up, and has given help as

I’ve needed it. ’‘

4

How much will you save in a year by not smoking?

Every year the cost of smoking goes up.

Use this page to work out how much you spend on

cigarettes over 12 months. That’s how much you’ll have

available to do other things once you’ve quit.

Each week I spend on cigarettes $

Multiplying by 52 means each year

I would save on cigarettes $

For the first three months of quitting it can be very helpful

to invest in nicotine replacement therapy (for example,

patches or gum) with the money you would have spent on

cigarettes.

5

Reasons to quit

How many reasons can you think of for quitting?

Use this page to write down reasons that are important

to you for quitting – including things you could buy with

the money you save, but also important things like your

health and activities that would be easier if you didn’t

smoke.

These are your reasons for taking the first step.

After I’d given up smoking for nearly a year, I’d put enough aside

to buy a brilliant new mountain bike. No one can believe I saved

all that money simply by not smoking . . .‘ ’

6

Why do people affected by a mental illness smoke?

There are a number of reasons why so many people with a

mental illness seem to smoke.

Many say that they smoke because they feel addicted,

enjoy smoking and it helps them to cope with stress

and anxiety. Others say that it has become a habit and

‘something to do’ to reduce boredom. People with mental

illness say they smoke for these reasons too.

Smoking has been tolerated and even encouraged in

mental health services in the past, and this has reduced

opportunities for people with mental illness to quit

smoking. Hospitals and health services are becoming

more aware that they need to support people with mental

illness to quit or reduce smoking. Many hospitals are

changing to completely smokefree environments, and this

is now also having an effect on mental health services.

Some research suggests that nicotine relieves some of

the symptoms of mental illness. Nicotine also affects the

body’s absorption of medication. This is why medication

needs to be reviewed when you reduce or quit smoking.

7

Reasons to quit

Some people say that one of the hardest things about

quitting is dealing with feelings that they have always

handled, or possibly suppressed, by smoking – feelings

like anger, sadness, or grief. Dealing with these feelings

can be stressful, and this stress can lead to fears that you

may become unwell. This is where a doctor, psychologist

or other mental health worker can help.

Why do smokers with a mental illness want to quit?

Many people living with a mental illness seriously want to

quit smoking tobacco.

As well as the very serious health effects of smoking,

people with a mental illness want to quit because it costs

a lot of money. Smoking also makes it harder to overcome

isolation and mix with others, because public places

such as cinemas, restaurants and shopping centres have

banned smoking and are now smokefree.

Smoking also has an impact on your appearance: the

characteristic smell of smoke, yellow fingers and teeth,

wrinkles and grey skin.

Health reasons, social reasons, worries about money, or

a desire to take control of your life . . . these are all good

reasons to change.

8

The process of quitting

It is important to realise that quitting smoking is a process

rather than a one-off event. For most people there is

much thinking and preparing that happens before they

actually quit. Some people do quit more spontaneously,

sometimes in response to something that has happened in

their lives. Whether you quit on the spot or, more likely,

over a period of time, it will be natural to be faced with

problems or fears that tempt you to smoke again.

The important first stage is taking on board that smoking

is having an impact on your health, and starting to think

about quitting one day. You may then decide you are

going to quit and start preparing. Cutting down by five

cigarettes a day is a great start, then ten, and so on.

The next stage is acting on your plan to quit, followed by

maintaining a smokefree lifestyle. With good preparation

and support some people quit on their first attempt.

However because of nicotine’s strong addiction, many

people smoke again. Some try many times before they

stop smoking, but each time they try, they will have

learned something that will help them next time.

At the moment, having managed to stop completely for three

months earlier this year, I’ve relapsed again – so I’m trying harder

now to stop those last few cigarettes a day. ’‘

9

Reasons to quit

10

f

GGoing smokefree Your journey to a smokefree life

Giving up smoking is often not a single act, but a

journey – one that begins with the first step . . .

The first stepAn important first step in preparing to quit is to become

aware of the habits that tempt you to smoke. Things that

tempt you to smoke are called triggers.

Learn to identify triggers and deal with them without

smoking. Common triggers include –

ff being with other smokers

ff socialising and alcohol

ff drinking coffee

ff feeling bored

ff feeling stressed.

Take your first step by writing down the things that

especially trigger you to smoke . . .

After you’ve written down things that trigger you to

smoke, think about all the alternatives to having a

cigarette. Write these next to the triggers, and try the

alternatives until you find ones that works for you.

11

Going sm

okefree

For example:

Try the 4ds (from Quit Victoria):

ff Delay and the urge will pass

ff Deep breathe

ff Do something else to distract yourself

ff Drink water slowly to keep your hands

and mouth occupied.

Or try:

ff Chewing some nicotine gum or use another nicotine

replacement product.

ff If coffee is a trigger, drink tea, orange juice or water.

ff If you’re bored, phone someone or go for a walk.

ff Put an elastic band around your cigarette packet,

so it is harder to open. This will stop you smoking

automatically, and give you time to think about doing

something else instead.

Talk to other people with mental illness who have quit and

ask them how they did it.

As an alternative to smoking, try picking the most relaxing cd you

have and keep it as your ‘chill out music’. When you felt stressed,

put this on and lie down with your eyes shut for ten minutes.

Going smokefree Your journey to a smokefree life

12

Getting over the obstacles

After deciding why you want to quit and taking the first

step, it’s likely you’ll need to deal with other things that

get in the way too.

As well as old habits, there are common obstacles

people have to deal with when trying to give up smoking.

The most common of these is withdrawal symptoms.

Withdrawal symptoms

Smoking cigarettes is highly addictive because they

contain nicotine, which is very addictive. When you

stop smoking you are likely to experience withdrawal

symptoms and these can be uncomfortable.

The common withdrawal symptoms are coughing,

restlessness, feeling irritable, anxious or angry, difficulty

sleeping and feeling very tired, difficulty concentrating

and depressed mood.

It is important to remember these feelings are normal,

and that many people experience them when they are

quitting. They are signs that your body is repairing itself,

and will usually get easier to manage after a few days and

then disappear within a few weeks.

13

Going sm

okefree

Many people say the hardest part about this chemical

addiction is dealing with the feelings you can experience

when you stop smoking. Anger, sadness, stress and

discomfort are common withdrawal symptoms. They may

also be associated with making a big change in your life,

and having to adjust to this.

Remember these feelings are a common experience when

people quit and are likely to pass with time. Take good

care of yourself and if you are concerned, talk to your

supporter, health worker or doctor.

Make them easier to handle by:

ff using the 4ds (see page 11).

ff checking out any concerns with your doctor

or a supporter

ff talking about nicotine replacement therapy (nrt) to

your doctor or pharmacist (ideally before you quit)

ff thinking positively – ’These feelings will pass – I am

one step closer to being smokefree’.

14

Recognise other obstacles if they emerge

Overcoming obstacles is important. Take the time to

recognise those that affect you, and write them down

with ideas on how you’re going to deal with them.

ff If you get stressed or emotional – try talking to

someone, exercising, listening to peaceful music, or

deep breathing.

ff If you get bored – try dealing with this by chatting

with a friend on the phone or online, playing a game,

or taking up an interest.

ff Deal with cravings – by using nicotine replacement,

the 4ds or other material from Quit.

ff If you are worried about gaining weight – try to eat

well and get some exercise every day.

Don’t judge yourself on past efforts to give up. You learn

more about quitting with every attempt. Once you are

satisfied you’ve identified the obstacles and have started

to deal with them, think about taking the next step and

setting goals that are right for you.

It’s not unusual to feel a bit ratty for a few days after

quitting. Make sure you tell people you’re giving up, so

they know what’s going on and will hopefully be more

understanding.

15

Going sm

okefree

Dealing with stress

Overcoming stress is a big step in quitting.

There’s no doubt that everyone who gives up smoking

feels stressed at first. Coping successfully with this is a

part of quitting.

Your body needs to adjust to life without its dose of

nicotine and the many other chemicals in each cigarette.

You also need to learn how to live without the habit of

smoking – what to do with your hands, how to take a

break from whatever you are doing. Any change feels

strange for a while, including changing your smoking

habits. Remember that this feeling will pass.

Some people worry that the stress of quitting will trigger

a relapse of their mental illness. This is unlikely to happen

but it is important to deal with this concern. Make sure

you talk to your doctor and have a supporter if possible.

Be ready for stress by learning healthy ways of coping.

Try these ideas for dealing with stress –

ff Try to be active – walk, swim, ride a bike.

ff Work on good sleeping habits.

ff Talk things over with your smokefree supporter,

friends or family.

16

f

ff Practise a deep breathing exercise:

Close your eyes

Slowly take a deep breath through your nose

Hold your breath while counting to five

Breathe out slowly through your mouth

Relax and feel your shoulders drop.

ff Enrol in a stress management course (ask at your local

health centre, or neighbourhood house).

Going for a walk is a great way of unwinding when you’re feeling

stressed. It’s simple. It’s free. When I get back from a walk, I’ve

often forgotten what it was that had stressed me out.

Dealing with boredom

Boredom may tempt you to smoke if not dealt with.

Try these ways of avoiding it, or think up new ones and

write them down at the end of this Guide:

ff If you find it hard to get out of bed, ask someone to

ring to help you wake up and get active.

ff Play a game – solitaire, cards, or an electronic game.

ff Do some art or listen to music – drawing, painting,

playing an instrument, listening to music or the radio.

ff Join a course or group at your local neighbourhood

house or other community centre, as a way of meeting

new people.

’‘

17

f

Going sm

okefree

ff Write down your favourite tips and put them

somewhere visible, such as beside your bed, where

you keep your keys, or near the tv.

Involve your supporter in these activities, and think

positively about all the benefits of being more active.

Feeling good about yourself

Some people use cigarettes as a way of distracting

themselves from their feelings – like putting a

smokescreen between anger or sadness and themselves.

People can do this if their confidence has been knocked

around by mental illness. Quitting smoking can release

these feelings and challenge people to face them.

Spend time focusing on what is good about you. It will

help you to take charge of your smoking, too. Even simple

things like using positive words make change easier.

Try it – you’ll be surprised at what a difference this

makes. Learning to think and talk positively:

Quitting isn’t easy, but I’m getting there.

I’m feeling a bit stuck – I’ll call my Supporter for ideas.

I’m feeling angry, I’ll write this feeling down and talk about it

with someone. ’‘

18

f

If you continue to feel sad, angry or lacking in confidence,

it is a good idea to check this out with your supporter or

doctor. A psychologist or counsellor could also help at

this time – ask your doctor about this.

Dealing with how you feel

Try writing down any doubts you have – then add a

positive statement about each that helps you deal with it.

Taking charge of your smoking is about making small

steps towards your goal. Remember all the many positive

things you’ve done already: decided to change your

smoking habits – got hold of this Guide – talked about it

with your doctor and maybe enlisted a supporter – started

to think about ways of dealing with stress and boredom –

you’ve come a long way along the road already.

Dealing with weight gain

Putting on weight can be a real hassle if you’re

on medication that has this side-effect (including

antipsychotic, mood stabilizer and antidepressant

medication). Some people also eat more and put on

weight when they quit smoking. If you’re worried about

putting on weight, try not to replace cigarettes with

chocolates or other salty or sugary snacks. If you’re

tempted to eat more when you quit, make an effort to eat

low-fat healthy snacks like fruit instead, and drink lots of

water.

19

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Going sm

okefree

Don’t forget that getting some exercise every day will

help keep the weight off too. The secret is to do it

regularly, every day if possible – walking or even cycling

or swimming. Try to use the stairs rather then a lift or

escalator when you go out shopping or to the movies.

Being more active will increase your chances of quitting

successfully too. Talk to your supporter if you need some

help to get started.

Everyone gets the munchies when they give up! To avoid putting

on weight, switch from biscuits to fruit . . . It’s tasty, cheap, and

fills you up too.

Setting your goals

A goal is something set by you, not someone else.

Everyone has their own way to take charge of their

smoking. You need to set goals that are right for you.

You might find it helpful to make an agreement, a

‘contract’ with your supporter. This will help you to set

realistic goals and stick to them.

Setting goals will help you in the long-term whether you

achieve them immediately or not. When you do achieve

them, you will have a good reason to celebrate. If you

don’t achieve the goals, then use this positively – as a way

of finding out what obstacles are still stopping you, then

make more achievable goals.

’‘

20

Don’t make things too tough for yourself. Be realistic and

give yourself time to allow for those days when you don’t

feel so good.

Make a contract with yourself

Fill in this contract. Set a goal you want to achieve. Learn

from your experiences and celebrate when you’ve done

well. (You can copy this page so that you can re-use it as

your goal is achieved and you make new ones.)

I,

would like to take charge of my smoking.

To do this, I have decided to set this goal:

For example: Identify three triggers to smoke; use the

4Ds for a week. (Delay, Deep breathe, Do something else,

Drink water); make my home smokefree.

Signed

(Your name)

21

Going sm

okefree

You can involve your supporter in your contract if you

think this will help.

I agree to support

by

Signed

(Supporter’s name)

Date

Review date

When I set my goals, I made sure I decided on some rewards I’d

give myself for achieving them too . . . ’‘

22

Starting to cut down

Cutting down can give you confidence to quit.

There are lots of practical strategies for cutting down that

people who’ve quit say have worked for them.

Cutting down the number of cigarettes you smoke each

day can be helpful if you are not sure whether you can

quit. It can also kick-start a quit attempt. Here are a few

hints to cutting down successfully.

ff As well as using the 4ds, make a plan to tackle times

when you crave for a cigarette. Through trial and error

you’ll discover the strategies that work for you.

ff Ask your doctor about special types of nrt (Nicotine

replacement therapy) that you can take when you are

cutting down the number of cigarettes you smoke.

ff Talk to a supporter about ways of tackling cravings.

Some people say that they found it easier to quit

altogether on a particular day (with support), rather than

drag the process out by cutting down over a longer period.

23

Going sm

okefree

Set a day to quit

When you’re ready to stop smoking, make sure you set

a quit date that is not too far away. This will build your

confidence and make the process easier. Many people feel

ready to quit once they are down to about five cigarettes

a day.

Find the strategies that work for you, and stick with them.

Don’t forget to let your doctor know you are cutting down

or quitting. It’s easier if your medication is monitored and

your doctor is supporting you.

I left a single cigarette in a drawer at home. If I felt like a smoke

while I was out, I’d say to myself – I’ll put it off ‘til I get back.

Then when I got home, I could say Oh no you don’t . . . ’‘

24

Staying in control

Sticking with your strategies makes all the difference.

As well as being able to cut down and stop smoking, it’s

important to stay in control using the strategies that work

for you, so that you stay smokefree for good.

It can take a while to overcome triggers every time, and

some people can slip up when they get into their own

trigger situations. (A slip-up is when someone has a

cigarette after giving up.) Watch out for these situations,

so you can respond to them with the strategies that work

for you.

Watch out for . . .

Feeling sad, angry, stressed, or bad about yourself.

These feelings are a part of everyone’s life, but it might

be a long time since you have handled them without a

cigarette. You may know them as early warning signs

related to your mental illness, but they can also be signs

of nicotine withdrawal.

These feelings are quite common after quitting or a slip-

up, so it’s a good idea to have strategies ready to deal

with them. Look after yourself and try to relax.

If you are concerned about these feelings, talk them over

with your doctor or a counsellor.

25

Going sm

okefree

Dealing with conflict

Arguments with family or friends, hassles with the

system, feeling irritable – there’s a lot you can do to

avoid smoking when these things make you feel stressed.

Here are some suggestions:

ff Leaving the situation (get away before it’s out of

hand).

ff Changing tactics (instead of trying to make a point,

just don’t bother to argue with the other person).

ff Practising being assertive (don’t feel guilty at having

different opinions or wishes to other people).

ff Many support programs and community centres

offer support on good communication or anger

management. Lifeline offers 24 hour phone support

on 13 11 14. Mensline gives assistance to both men and

women regarding relationships on 1300 789 978.

Dealing with triggers

Drinking alcohol in company can make it tempting to have

a cigarette. Try these hints for smokefree socialising:

ff Plan ahead (have a supply of snacks or use nicotine

replacement like gum or patches).

ff Avoid alcohol for a while until you feel more confident

that you can resist smoking.

26

ff Just say No (practise saying No thanks, I don’t smoke

with a smile in front of a mirror).

ff Ask friends to help, by agreeing not to offer you

cigarettes for example.

ff Avoidance (if there are too many temptations, don’t

go – take time out or leave early).

ff Ring Quitline on 13 7848 to get some ideas.

It can be difficult to say no if someone asks if you want a

smoke. Tell your friends not to offer you cigarettes. They

won’t mind – it’s saving them money too.

Medication to help you quit

Nicotine Replacement Therapy (nrt)

NRT is medication that contains nicotine for the purpose

of quitting smoking. There are currently five types of nrt

available in varying strengths: patches, inhaler, chewing

gum, lozenges and microtabs (tablets that dissolve under

the tongue). It is very important for anyone affected by

mental illness to talk to their doctor before using nrt,

because of side-effects and possible interactions with

other medications. NRT is available over the counter from

pharmacists and supermarkets.

NRT can help you reduce smoking before you quit. It is

also possible to combine different forms of nrt, with

guidance from your pharmacist. Like any medication, it

needs to be used according to instructions and only for

the length of time recommended.

27

Going sm

okefree

NRT takes some of the stress out of quitting by reducing

withdrawal symptoms and encouraging contact with a

supportive health professional. Research shows that it can

double the chances of quitting successfully.

A week’s worth of nrt costs about the same as three

packets of cigarettes. However, the cost of nrt should

only be short-term (about three months), while the cost

of continuing to smoke is ongoing, financially as well as in

terms of your health.

Discuss your progress regularly with your doctor or

pharmacist. This helps to iron out any problems you

may have with using nrt, and help you on your quitting

journey.

Some people believe that nrt alone will help them quit,

but for it to be most effective, counselling is also required.

This may be from Quitline, your doctor or a mental health

professional.

Other medication

Buproprion (Zyban) is another medication that can assist

with quitting. Varenicline (Champix) also helps relieve

physical withdrawal symptoms and craving. Your doctor

can advise you about whether either of these is suitable

for you, as a cautious approach is recommended for

people affected by mental illness.

28

BBeing a supporter Tips for anyone supporting a smoker to quit

It is up to the smoker to decide whether they want

to change their smoking habits. You cannot make

someone quit. But there are ways in which you can

provide support to help them reach their goals.

It will help if you:

ff learn about the process of quitting

ff are supportive and encouraging

ff avoid being critical or negative

ff avoid telling them what they ‘should’ do – instead

offer strategies and information.

Your patience, support, willingness to listen, and helpful

attitude can make a difference. Good communication is

especially important.

Supporters say that the hardest part of helping someone

who is trying to quit is staying positive. It’s not always

easy, especially with the added challenges that mental

illness brings. It is important to also look after your own

health during the process.

Establish an agreement

Ask the person who is quitting how they would like you

to help. Your role may be different if you are the smoker’s

key worker than if you are their friend or partner.

29

Being a supporter

You also need to talk about your ideas and hopes for

supporting the person to become smokefree. You can then

come to an agreement about the type of support offered.

Use the ‘contract’ in this Guide to keep a record of this if

you both think it would be helpful.

Tackling obstacles

It is helpful to discuss potential obstacles at this stage,

rather than waiting for them to arise. These obstacles for

the person quitting can include:

ff feeling pressured by your expectations

ff feeling bad about themselves if they don’t attain their

goals

ff that the supporter does not know what to do or say

ff that the supporter worries too much about the person

quitting becoming stressed and unwell.

Work out how you will handle each situation.

What does the quitter want from you in difficult times?

Is it to back off, or to keep on encouraging? Or just to

acknowledge that they are struggling? It may be that you

need a break from supporting, or reassurance and support

for yourself at some point in the process.

You can call Quitline for advice about your role as

supporter on 13 7848.

Being a supporter Tips for anyone supporting a smoker to quit

30

Ways of supporting

Some people think of themselves as a ‘Spark plug’ who

fires up the person to quit. Some become a ‘Coach’,

helping to teach and work with the smoker every step

of the way. Others are the ‘Cheer squad’, interested in

barracking from the sidelines. Some act as ‘Boosters’

once the person has made a change, giving support and

applause which keeps up their confidence. Finally, it may

be best to be a ‘Bystander’ who supports the person,

but knows that too much involvement may actually be

unhelpful.

Important things to remember

ff Some people are concerned about their smoking but

do not have the confidence to consider quitting. Let

them know that mental illness is no barrier to quitting

with the right information and support.

ff Encourage the person to talk to their doctor

before they cut down or quit, and to have regular

appointments. Learn to distinguish between nicotine

withdrawal symptoms and symptoms of mental

illness.

ff Listen to how the smoker would like to quit – gradually

or all at once? Reducing smoking is also a good

outcome on the journey to becoming a non-smoker.

31

ff Don’t get into a position where you argue with the

person. Positive, open communication is the key to

being an effective supporter.

ff Suggest strategies or provide information, rather than

give direct advice.

ff Encourage the smoker to draw on other support in the

community, such as Quitline or a community-based

mental health service.

Paddy made himself a badge that said ‘Don’t ask me for a smoke’.

When he wore this to the drop-in centre people stopped asking

him for cigarettes and this has helped him to quit smoking.

Being a supporter

’‘

32

YFinishing this Guide is a big step towards quitting.

Things you’ve achieved already include:

ff realising the benefits of cutting down and quitting

ff working out how much money you’ll save

ff becoming aware of your smoking habits

ff learning about the obstacles to change

ff developing practical strategies to cut down and quit

ff setting goals that are right for you

ff preparing yourself to stay in control when tempted.

Look back at how far you’ve come, and take time to feel

pleased with your progress. Remember – its normal to

make a number of attempts to quit smoking before you

quit for good.

It’s important to keep in touch with your doctor,

especially if you start to experience an increase in any

symptoms relating to mental illness while cutting down or

quitting.

Your smokefree life Becoming ‘someone-who-used-to-smoke’

33

Your smokefree life

Keep this Guide with you

You may need to use this Guide a few times before you

reach your goal of a smokefree life. Once you have

mastered the art of quitting, who knows what’s next?

Some people with a mental illness have used their success

to spur them on to other goals like reducing their coffee

and cola drinking and getting fitter.

They all say the same thing: It feels good to be taking

charge of your own life.

After I’d given up, I started to go swimming a few times a week

and that makes me feel healthier and more calm. I’ve got a whole

different set of habits now – ones that are good fun, and are good

for me too . . .

Your smokefree life Becoming ‘someone-who-used-to-smoke’

’‘

34

fFor more information

When you need to know more

SANE Australia

For information and advice on mental illness and related

issues, and referral to local support services. SANE also

has a range of information resources on looking after your

physical health when you have a mental illness.

SANE Helpline

ff 1800 18 sane (7263)

ff helpline@sane.org

ff www.sane.org

Quitline

For more information and resources available to help you

give up smoking.

ff 13 7848 (13 quit)

ff www.quitnow.info.au

Your doctor

If you have any concerns about your mental or physical

health, whether related to quitting or in general, make

sure you talk about them with your doctor.

Your smokefree life

Notes

NotesNotes

SANE Australia is a national charity

working for a better life

for people affected by mental illness

through campaigning, education and research.

SANE relies on the generosity of donors to continue its

work helping people affected by mental illness – including

the SANE Helpline, the only national Freecall 1800 number

helping people concerned about mental illness.

You can help by making a donation today . . .

ff Donate online at www.sane.org

ff Complete the form on the next page,

detach and send to SANE Australia,

PO Box 226, South Melbourne VIC 3205

ff Complete the form on the next page,

copy and fax to 03 9682 5944

How you can help

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ffPull or cut here to detach form SANE Guide to Healthy Living

ISBN 1 875182 89 6

The SANE Guide to Healthy Living has been written

specially for people affected by mental illness who are

interested in a healthy lifestyle.

The Guide covers four broad areas:

The facts explains all the benefits of being

physically healthy.

Getting healthy provides straightforward tips on how to

get started on your healthier lifestyle.

Staying healthy looks at overcoming obstacles and

looking after your physical health in the long term.

Finding support gives suggestions on finding support to

help you stay healthy.

Visit the SANE Bookshop at

www.sane.org

or call 1800 18 sane (7263) to order by telephone.

The SANE Guides

The SANE Guides

SANE Guide to Medication and other Treatments

ISBN 1 875182 84 5

The SANE Guide to Medication and other Treatments

explains how people affected by mental illness can be

helped.

Treatment of mental illness can be a complex business,

involving clinical care, medication and a range of supports

in the community, as well as people with the illness

helping themselves.

Written with a focus on the needs of people affected

by mental illnesses such as schizophrenia and related

disorders, bipolar disorder and major depression, this

Guide explains how all the different aspects of treatment

work, so that the best possible benefit can be drawn

from it.

SANE Guide for Families

ISBN 978 1 875182 19 5

The SANE Guide for Families is intended to help family,

friends and other carers of people who have been

affected by mental illness.

The Guide explains the way everyone in a family can

be affected, and the support they need, when someone

develops a mental illness.

It explains the importance of dealing with your own

reactions, and of developing a positive attitude to caring;

the skills needed to care for someone with a mental

illness; the support which you as well as the person

with the illness need, and finally, what needs to be done

to plan ahead for care when you are no longer able to

provide it yourself.

Also available as part of the SANE DVD Kit for Families.

Visit the SANE Bookshop at

www.sane.org

or call 1800 18 SANE (7263) to order by telephone.

The SANE Guides

SANE Guide to Getting Back to Work

ISBN 978 1 875182 37 3

This Guide gives information and practical advice on how

to get back to work when you have a mental illness.

Work is an important part of all our lives – whether

volunteer work, full-time, self-employed or part-time.

It provides us with an income and a place in society, as

well as an opportunity to contribute skills, and meet new

people.

This Guide will be useful whether you are intending to

return to work after a period away, or whether you are

considering looking for a job for the {rst time in a long

while.

SANE Guide to Bipolar Disorder

ISBN 978 1875182 97 8

The SANE Guide to Bipolar Disorder describes what this

condition means for those who experience it, explains

how treatments work, and outlines positive steps that

people can take themselves.

Bipolar disorder (once called manic depression) is a

medical condition which causes extreme mood changes.

Someone with this disorder may become very ‘high’

and over-excited or very ‘low’ and depressed, often with

periods of normal moods in between. Treatments are

usually very effective, however, especially in combination

with self-management of factors which can trigger

episodes of illness, such as stress, for example.

Also available as part of the

SANE DVD Kit on Bipolar Disorder.

Visit the SANE Bookshop at

www.sane.org

or call 1800 18 SANE (7263) to order by telephone.

The SANE Guides

SANE Guide to Anxiety Disorders

ISBN 978 1 875182 19 5

The SANE Guide to Anxiety Disorders explains the

various forms which these conditions can take, including

obsessive compulsive disorder (OCD), generalised anxiety

disorder, panic disorder and others.

Anxiety disorders are common, affecting over one in ten

of us every year, but they are treatable. As well as helping

you understand anxiety disorders, this Guide explains the

treatments for these conditions and what you can do to

help yourself.

Also available as part of the

SANE DVD Kit on Anxiety Disorders.

SANE DVD Kits

The SANE DVD Kits cover a growing range of topics,

including depression, anxiety disorders, schizophrenia,

and bipolar disorder.

Each Kit includes a DVD of frank, helpful interviews with

those affected by these conditions and their families and

other carers, plus a complementary SANE Guide on the

same topic.

Sample clips from the DVDs can be seen in the Video

Showroom on the SANE website at www.sane.org.

Visit the SANE Bookshop at

www.sane.org

or call 1800 18 SANE (7263) to order by telephone.

The SANE Guide to a Smokefree Life

isbn 978 1875182 50 3

© SANE Australia, 2009

No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without clearance from the copyright holder. This publication is intended to provide general information only.

It does not provide specific advice, which should be sought from an appropriately qualified professional person. It is sold or otherwise distributed on the condition that SANE Australia, its officers and others involved in its production and distribution shall not be held responsible for the results of any actions taken as a result of information or opinions contained in it.

The SANE SmokeFree program is supported by the Friends of SANE and Perpetual Trustees.

SANE Australia is grateful to the following who were consulted in the development of this Guide: Kristen Moeller-Saxone; Judi Brewster (Quit Victoria); Bridget Organ and colleagues (Community and Primary Mental Health, St Vincents Hospital, Melbourne); Carla Cowles (Mental Health Coordinating Council, NSW); Alyssa Milton (Psychiatric Rehabilitation Association, NSW).

A national charity working for a better life for people affected by mental illness

www.sane.orgSANE Australia produces a wide range of guides and other useful publications on mental illness – for consumers, carers, health professionals, students and the general community.

For details, see the SANE website or call (03) 9682 5933.

Cover: Julian Pang