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Free support on offer to help make 2026 the year you quit

Photograph of someone breaking a cigarette to symbolise quitting smoking with text saying Thursday 1 Jan 2026, reminder to set a new years resolution to quit smoking.

The Public Health Agency (PHA) is encouraging smokers to make quitting smoking their New Year’s resolution and to take a positive step towards better health. The agency funds a range of free stop smoking support services to help people on their quit journey.

Colette Rogers, Strategic Lead for Tobacco Control at the PHA, said: “The beginning of a new year provides a brilliant opportunity to make a fresh start and to quit smoking. It’s one of the best things you can do to improve your health and protect people around you from harmful second-hand smoke. Quitting will also save you money, which you could put towards something else you’ve been hoping to do for a while, or treat yourself.

“There is lots of free support available across Northern Ireland to help you quit. You can access services through many community pharmacies, GP practices, HSC Trusts, and community and voluntary organisations.

“If you smoke and really want to quit, but you aren’t sure where to begin, get in touch with one of our stop smoking services, as. they can give you the support you need. You don’t have to do it alone, and studies have shown that you are four times more likely to quit for good with nicotine replacement therapy (NRT) and specialist support. There are lots of tried and tested tips to make quitting easier, and services will work with you on your quit plan, looking at how to cope with cravings, manage stress, avoid weight gain and develop a healthier lifestyle.

“Licensed nicotine replacement therapies (NRT) such as patches, gum and sprays are available free of charge through stop smoking services. These services also provide up to 12 weeks’ behavioural support to help you quit for good.

“In 2024/25, a total of 9,587 people were reported to have set a quit date through our stop smoking services. This year could be your year to quit for good and join the thousands of people across Northern Ireland making a positive change to improve their health.”

Five top tips for giving up smoking:

Set a quit date – and stick to it!
Make a quit plan. Think about what could help you stop smoking, such as using a nicotine-replacement product, and have it ready before the date you plan to stop.
Get support from your local Stop Smoking Service. Also, let your family and friends know that you’re quitting. Some people find that talking to friends and relatives who have stopped can be helpful.
Keep busy to help take your mind off cigarettes. Try to change your routine, (and plan alternative activities for places you associate with smoking) and avoid the shop where you normally buy cigarettes.
Remind yourself that the money saved now from not smoking can be used for other things you or your family want or need.

More information:

For more information on the free services available near you and for help on stopping smoking, visit www.stopsmokingni.info

New Year’s resolution: set goals that stick!

As a new year begins, many people will set resolutions to improve their health and wellbeing. The Public Health Agency (PHA) is encouraging everyone to focus on small, sustainable changes that can make a big difference—boosting energy, improving mood, and reducing the risk of chronic health conditions.

Dr Hannah McCourt, Health Improvement Manager at PHA, said:
“January is a great time to think about what really matters for your health, but don’t feel pressured into quick fixes or fad diets – they rarely last. Instead, start small and make changes you can stick with. Even simple steps, like drinking more water or adding a short walk to your day, can have a big impact over time. Think of your goals as a journey, not a race.”

Setting realistic goals is key to success. Weight loss isn’t always the main objective – improved energy, mood, and overall health are just as important. Start by choosing two or three priorities, such as increasing your fitness, nutrition, or sleep, and focus on those.

Hannah added:

“Making small, sustainable changes is the key to long-term success. Focus on what matters most to you – whether that’s eating better, moving more, or improving sleep and build from there.

“Break big goals into smaller steps, like committing to one extra glass of water each day or park your car in a space further away from the shops to increase your daily steps. Avoid restrictive dieting and instead aim for balance, following an 80/20 approach where healthy choices are the norm but occasional treats are allowed.”

Planning meals in advance can help reduce the number of takeaways you eat, and increasing activity gradually is more realistic than aiming to run a 5K in your first week. Aiming for steady progress, such as losing one to two pounds of body weight per week, is a realistic goal for most people. It’s also important to remember that setbacks are normal. Social events, holidays, and busy periods happen, but they don’t have to derail your progress. Use these moments as learning opportunities and get back on track.

Following these tips is a great way to get started on the journey to living a healthier life.

For more information on choosing healthier food options, cooking healthy recipes and getting more active, visit www.choosetolivebetter.com

The Public Health Dietitians Group have also developed a series of explainer videos on their YouTube channel:

Why not take the first steps…

Most of us know when we are mentally and physically well, but sometimes we need a little extra support to keep well.

There are five simple actions to help maintain and improve your emotional wellbeing in everyday life. Try to build these in to your daily life – think of them as your ‘five a day’ for emotional wellbeing.

These are: