s

The SANE Guide to a

Smokefree Life

A guide for people

affected by mental illness

Congratulations . . .
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 whos quit says it was hardest at the beginning.

Change takes time and practice, but youll nd 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. Its all the more important,
therefore, that you deal with these worries by preparing
yourself.

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.

Congratulations . . .

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.

Introduction

How to use this guide

Every journey begins with the rst 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.

Going smokefree

10

Being a supporter

28

Your smokefree life

32

Introduction

Reasons to quit

Reasons 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 nances 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.

More money to spare

How much do you spend on cigarettes?

ff Every day of being smokefree

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 ngers
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 Im going when we catch up, and has given help as
Ive needed it.

Reasons to quit

saves you enough money to treat yourself to a nice

lunch, buy some magazines, or hire a dvd.

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. Thats how much youll have
available to do other things once youve 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.

How many reasons can you think of for quitting?

Reasons to quit

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 didnt
smoke.

These are your reasons for taking the rst step.

After Id given up smoking for nearly a year, Id put enough aside

to buy a brilliant new mountain bike. No one can believe I saved
all that money simply by not smoking . . .

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
bodys absorption of medication. This is why medication
needs to be reviewed when you reduce or quit smoking.

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.

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.

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 nicotines 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, Ive relapsed again so Im trying harder
now to stop those last few cigarettes a day.

Reasons to quit

Going 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 step

An important rst 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 rst step by writing down the things that
especially trigger you to smoke . . .

After youve 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 nd ones that works for you.
10

For example:
Try the 4ds (from Quit Victoria):

ff Delay and the urge will pass

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 youre 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.

11

Going smokefree

ff Deep breathe

Getting over the obstacles

After deciding why you want to quit and taking the rst
step, its likely youll 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.
Themost 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.

12

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.

13

Going smokefree

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. Theymay
also be associated with making a big change in your life,
and having to adjust to this.

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 youre 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.
Dont judge yourself on past efforts to give up. You learn
more about quitting with every attempt. Once you are
satised youve identied the obstacles and have started
to deal with them, think about taking the next step and
setting goals that are right for you.
Its not unusual to feel a bit ratty for a few days after
quitting. Make sure you tell people youre giving up, so
they know whats going on and will hopefully be more
understanding.

14

Dealing with stress

Overcoming stress is a big step in 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.

15

Going smokefree

Theres no doubt that everyone who gives up smoking

feels stressed at rst. Coping successfully with this is a
part of quitting.

ff Practise a deep breathing exercise:

Close your eyes
Slowly take a deep breath through your nose
Hold your breath while counting to ve
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 youre feeling

stressed. Its simple. Its free. When I get back from a walk, Ive
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.

16

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.

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 condence 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 youll be surprised at what a difference this
makes. Learning to think and talk positively:

Quitting isnt easy, but Im getting there.

Im feeling a bit stuck Ill call my Supporter for ideas.
Im feeling angry, Ill write this feeling down and talk about it
with someone.

17

Going smokefree

Involve your supporter in these activities, and think

positively about all the benefits of being more active.

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 youve 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
youve come a long way along the road already.
Dealing with weight gain
Putting on weight can be a real hassle if youre
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 youre worried about
putting on weight, try not to replace cigarettes with
chocolates or other salty or sugary snacks. If youre
tempted to eat more when you quit, make an effort to eat
low-fat healthy snacks like fruit instead, and drink lots of
water.

18

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 . . . Its tasty, cheap, and
lls 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
dont achieve the goals, then use this positively as a way
of nding out what obstacles are still stopping you, then
make more achievable goals.

19

Going smokefree

Dont 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.

Dont make things too tough for yourself. Be realistic and

give yourself time to allow for those days when you dont
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 youve 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)

20

You can involve your supporter in your contract if you

think this will help.
I agree to support

Going smokefree

by

Signed
(Supporters name)
Date
Review date

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

give myself for achieving them too . . .

21

Starting to cut down

Cutting down can give you condence to quit.
There are lots of practical strategies for cutting down that
people whove 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
youll 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.

22

Set a day to quit

Find the strategies that work for you, and stick with them.
Dont forget to let your doctor know you are cutting down
or quitting. Its 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, Id say to myself Ill put it off til I get back.
Then when I got home, I could say Oh no you dont . . .

23

Going smokefree

When youre ready to stop smoking, make sure you set

a quit date that is not too far away. This will build your
condence and make the process easier. Many people feel
ready to quit once they are down to about five cigarettes
a day.

Staying in control
Sticking with your strategies makes all the difference.
As well as being able to cut down and stop smoking, its
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 everyones 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 slipup, so its 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.

24

Going smokefree

Dealing with conict

Arguments with family or friends, hassles with the
system, feeling irritable theres 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 its out of

hand).

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

just dont bother to argue with the other person).

ff Practising being assertive (dont 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 condent

that you can resist smoking.

25

ff Just say No (practise saying No thanks, I dont 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, dont

go take time out or leave early).

ff Ring Quitline on 13 7848 to get some ideas.

It can be difcult to say no if someone asks if you want a
smoke. Tell your friends not to offer you cigarettes. They
wont mind its 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.
26

A weeks 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.

27

Going smokefree

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.

Being 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. Its 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 smokers
key worker than if you are their friend or partner.

28

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 dont 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.

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.

Ways of supporting
Some people think of themselves as a Spark plug who
res 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 condence. 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.

30

ff Dont get into a position where you argue with the

person. Positive, open communication is the key to
being an effective supporter.
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 Dont 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.

31

Being a supporter

ff Suggest strategies or provide information, rather than

Your smokefree life

Becoming someone-who-used-to-smoke

Finishing this Guide is a big step towards quitting.

Things youve achieved already include:

ff realising the benets of cutting down and quitting

ff working out how much money youll 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 youve 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.
Its 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.

32

Keep this Guide with you

and cola drinking and getting tter.

They all say the same thing: It feels good to be taking
charge of your own life.

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

and that makes me feel healthier and more calm. Ive got a whole
different set of habits now ones that are good fun, and are good
for me too . . .

33

Your smokefree life

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 whats next?
Some people with a mental illness have used their success
to spur them on to other goals like reducing their coffee

For 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.

34

Your smokefree life

Notes

Notes

How you can help

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

n My cheque for $ . . . . . . . made payable to SANE Australia is enclosed.

n Please charge my credit card.
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Donations of $2 or more are tax-deductible

ABN: 92 006 533 606

f Pull or cut here to detach form

Yes, I want to help . . .

The SANE Guides

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 benets 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

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 benet 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 specic advice, which should be sought from an appropriately
qualied professional person. It is sold or otherwise distributed on the condition
that SANE Australia, its ofcers 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.org

SANE 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