Calm Harm – manage self-harm 12+

Track & resist self-harm urges


Designed for iPad

    • $0.99



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 5.2.4

We've given some of the activities in the app a refresh, reviewed and updated the signposts provided, updated the privacy policy, and added our Age Appropriate Design Code statement.

Ratings and Reviews

4.4 out of 5
661 Ratings

661 Ratings

ICantBelieveYou'veDoneThis ,

10/10 would recommend!

I haven’t used any apps that have helped me wind down. Over all this app is amazing with its different choices to help you wind down. I personally enjoy the release and the breathing options. Those really help me. The only reason I’m giving this 4 stars is because you have to do 5 activities under the same category. This app is based off a 5 or 15 minute rule. Which can be very helpful, however I feel like each minute under the different activities should count. I personally use both the Release and the Breathing activities together to help wind me down, however that doesn’t add up to the 5 or 15 minutes sadly. Maybe this will be in an update but I highly recommend you to try this app if you’re a self harmer. It can really help and don’t be disheartened if it doesn’t work for you. Continue your search to find the tools that work for you. You matter and I’m glad you’re here and that you’re reading this. You’re loved ❤️

chinicole ,

Calm Harm

Overall Calm Harm provides users age twelve and older an experience that encourages them to shift their mindset to activities or tasks that are intended to distract them from self-harming behavior. These activities and tasks are representative of mental health frameworks and engage the user to develop a stronger sense of self and reflect on relationships, accomplishments and health coping mechanisms. The range of activities allows the user to explore their evolving mindset and provides the user with an interface that can likely be used over a period of time. Lastly the data and information that is collected is placed in simple charts and logs which allows adolescent users a quick and effective way to track their progress, patterns and trends. It would be beneficial for the user to be able to share these charts and data with mental health professionals and caregivers without having to provide their passcode and login information. Lastly there is a need for additional resources, specifically mental health resources intended for the adolescent population since the app is marketed to those twelve and older.

whymustihavetochooseanickname2 ,

Highly Recommend, Though Be Aware You Understand the Type of Tool That It Is

Copied and pasted from an email I sent to the team/developers:

To whom it may concern,
I just wanted to thank you for this stellar tool. I have used it for years, I found it in high school (I forget how) and though I never self harm or feel the urge to self harm anymore, I still use it for when I am feeling heightened anxiety or just for a casual guided breathing exercise. My relationship with the app has changed, but never has it been poor. Done both very thoughtfully and simply. Thank you. Tools like this matter, and the groups/organizations/people that make them happen matter.

Sent from my iPhone

[End copied email.]

One thing I will note is that it is not for everyone, and to understand if the format of it is what you are looking for. It is a coaching app; primarily a list of categorized suggestions on activities to do or prompts to think about. Some I have heard before and some I haven’t. It is NOT per se, a screen interactive app- it it does not have in app-minigames to distract you, or a spot to type prompt responses. I find it useful to type my “responses” in my notes app or in the self-monitoring section of the app afterward. It has a countdown timer on the screen for the duration of you doing your activity, whatever that may entail, and then you pick the phone back up/reopen the app when the timer is up and reasses how you are feeling.

Developer Response ,

Hi there - thank you so much for your lovely review of our app, we're so glad it has helped you. Your feedback is also much appreciated, we will log this for future review with our team - if you have any more feedback please do not hesitate to email us at

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, for example, based on the features you use or your age. Learn More


  • Family Sharing

    Up to six family members can use this app with Family Sharing enabled.

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