Calm Harm 12+

Track & resist self-harm urges


Designed for iPad

    • 4.3 • 268 Ratings
    • Free



The urge to self-harm is like a wave. It feels the most powerful when you start wanting to do it.

Join over 2 million users and learn to ride the wave with the free Calm Harm app by choosing activities from these categories: Comfort, Distract, Express Yourself, Release, and Random.

There is also a breathing technique to help be mindful and stay in the moment, regulate difficult emotions and reduce tension.

When you ride the wave, the urge to self-harm will fade.

Calm Harm is an award-winning app developed for teenage mental health charity stem4 by Clinical Psychologist Dr. Nihara Krause, in collaboration with young people, using principles from the evidence-based Dialectical Behaviour Therapy (DBT). It is built to NHS standards and approved by ORCHA.

Calm Harm provides some immediate techniques to help break the cycle of self-harm behaviours and explore underlying trigger factors; build a ‘safety net’ of helpful thoughts, behaviours and access to supportive people; and provides the opportunity to journal and self-reflect. It also provides signposts to help.

The Calm Harm app is private, anonymous and safe.

Reviews from Calm Harm app users:

• ‘This app helps me so much. I can't thank you enough for improving my life.’
• ‘I was told by my support worker to download this, best thing I ever did!! It’s helped me a lot through the tough times and I would definitely recommend this!!!’
• ‘This app saves lives. It is a beautiful, beautiful tool. Thank you endlessly.’

Awards for Calm Harm include:
• Health Tech Awards Winner ‘Best Healthcare App of the Year’ 2021
• Digital Leaders 100 Awards Winner ‘Tech for Good Initiative of the Year’ 2020 (for stem4’s app portfolio, including Calm Harm)
• Third Sector Awards Winner ‘Digital Innovation of the Year’ 2019

Please note that the Calm Harm app is not a substitute for the assessment and individualised treatment by a health/mental health professional.

Please also note that if you forget both your passcode and security answer, these cannot be reset as we do not create user accounts. You will need to reinstall the app, losing any previous data.

What’s New

Version 5.3.3

Bug fixes

Ratings and Reviews

4.3 out of 5
268 Ratings

268 Ratings

GeekyCanary ,


I’ve used this last year as it was a suggestion by a therapist, & just started using it again recently. It has helped me out!! I am glad more people have suggested things to do!! :D I think though, there should be a gaming place where ppl can use the mascots (if they’ve chose any), & play with them?? Maybe a section where you listen to ocean waves or nature, as some cannot go outside. A video of where there are visuals of the mascots talking & telling you to breathe or are telling to close ur eyes & telling you what to imagine!! It might be a great idea for those of us who like to see things visually or hear things. :) + sumtimes people may not want to do things off of the app .

Developer Response ,

Thank you for taking the time to leave a review and for your suggestions which we will log for review in future releases. Also if you are using the app for anxiety, note we have another free app called Clear Fear which includes mindfulness videos that you may find helpful.

jem🕷️ ,

good but

i dont normally write reviews for apps. i was told to download this app by a thrive practitioner at school, and ive used it a few times since then and ive found the activities fairly helpful and good at distracting me from the urge. however what i find annoying is that say an activity hasnt helped, you cant log it it just asks you to find another. i normally say the activity has helped even if it has, just so i can log the fact ive had to try multiple activities before the urge has gone away(if that makes sense). also, the fact you’re only allowed to write in the journal space AFTER the urge has gone is very frustrating because i think it would be more beneficial to be able to write in the journal throughout e.g if an activity hasnt worked and you still feel sad you can write in the journal which is why i always say the urge has gone even if it hasnt because thats the only way im able to. i dont know what to write in the journal after the urge has gone, but i have plenty of things i can write in it during the time im feeling upset. i also think you should be able to create an account, so if you are to make a change of device you can easily log in. please take into account the things i have said and change them about your app! i think it would be a lot better with the things ive mentioned. other than that its a brilliant app definitely give it a try if you somebody that self harms

Developer Response ,

Hi there, thank you very much for your feedback! It is much appreciated.

Just to clarify, users are able to record that an activity did not help them in the activity feedback that is presented once any activity has been completed, which will then show in the Self Monitoring section; however, users do need to select ‘Urge has passed’ to be able to proceed to this stage (instead of ‘Urge has not passed’), so I understand how this can be counter-intuitive and frustrating, and I have logged this to be reviewed with our team.

Regarding the journal, users can make entries without having completed an activity first, which can be done so via Self Monitoring > My Journal > Add journal entry. However, it sounds like you might be referring to journal entries done during an activity, which is a request that I have logged for future review with our team - thank you.

Finally, in terms of user accounts, the decision not to include these was based on user research, with young people telling us they valued privacy. This does mean, however, that if the Calm Harm app is deleted or the device is changed, any app data is lost. We therefore recommend that screenshots of any data that is to be saved are taken. We value your feedback regarding user accounts, however, and I have logged this for review as well.

cjbrownptown12345 ,

Good idea but not good completion

I believe this app was developed with the best at mind but it wasn’t thought out correctly. The activities cannot be completed through the app. It requires you to go and get things such as paper and a pen to draw or write things down, it’s more about giving you things to do rather than actually helping you do them? It says to draw or call people or go for a walk, someone who is suicidal at that point does not want to go for a walk? They want to hurt themselves and if they are using this app they need real help right now, they dont have time to go into their craft box or pencil case or search round for a pen. If the app seems to think doodling will help then you should be able to doodle within the app, wordsearchs, colouring and other like for like activities should be available in the app itself and not from outside sources. It seemed like a good idea in the beginning but now I’ve started trying to use it I’m just frustrated

Developer Response ,

Hi, thanks for your review. Sorry the app is frustrating you, it won't help everybody. In the next release users will be able to type answers to relevant activities in a 'notepad'. We would love to add interactive activities, however as a charity we have to fundraise to include these types of features in the app and we want the app to remain free for young people. I will pass on your feedback to our development team for future releases though, thank you.

App Privacy

The developer, Stem4, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Usage Data

Privacy practices may vary based on, for example, the features you use or your age. Learn More

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