Calm Harm provides tasks to help you resist or manage the urge to self-harm. If you want to you can set a password so that it's completely private. You can also personalise it if you wish, by choosing the background colour theme and deciding on whether you would like some company using a variety of friendly characters.

The app then provides you with four categories of tasks to help you surf the urge. ‘Distract' helps in learning self-control; ‘Comfort' helps you care rather than harm; 'Express Yourself' gets those feelings out in a different way and ‘Release' provides safe alternatives to self-injury. There is also a ‘Breathe' category to help calm and get back in control.

You can do the activities for either blocks of five minutes or fifteen minutes with a countdown for each minute. You will be able to track your progress and notice change*.

Calm Harm has been developed for teenage mental health charity stem4 by Dr Krause, Consultant Clinical Psychologist using the basic principles of an evidence based treatment called Dialectic Behaviour Therapy (DBT).

Note that if you forget both your password and memorable word, these cannot be reset as we do not create user accounts, and you will need to re-install the app, losing any previous data.

*Please note the app is an aid in treatment but does not replace it.

What’s New

Version 3.2

Updated Activities – We have added some new activities and updated some of the old ones.

Ratings and Reviews

4.3 out of 5
319 Ratings

319 Ratings

armybabie0 ,

Beware of stupid reviews

I love this app honestly. I had really bad anxiety last night and I went into the app to help it. That night I thought I would be up all night, but I did one 5 minute activity and I was able to sleep very well and feel calm. It’s very great for me and I suggest it to others.

Everyone is different, but I see people complain about there being ideas to overcome issues when that’s what the app is designed to do. You thought it would be a game instead? What would you play? Chess? Did you expect to play a game of chess and overcome your issues? The app is a bunch of things you could possibly find on goggle put into one place, but at least someone’s trying to help you. The creators didn’t just make this app as a joke.

I also see people complain about needing to log in every time. Do you really want someone possibly going into the app and messing with your activities and messing up all your data? For the people who have people mess with their phone, this is great for them. If you can’t remember your password of memorable word.. WRITE IT DOWN!! You have notes in your phone. Your memorable word must not be that memorable if you can’t remember it.

If you don’t like this app then don’t use it. You don’t need to complain about how the app works when it’s stated how it works. You must’ve not read the description smh..

sarawileyxo ,

Good App, some suggestions!

I saw this app on Twitter. I was looking for an alternative to some breathing based apps for winding down and then saw the distraction option for this app (and the breathing one). Thought it was an interesting concept even though I don’t physically self harm (I just overthink things). I know this is geared towards people who self harm but really it could be used for everyone at every age. I think it’d be helpful if you had different reasons to choose from why you’re using the app because the get help literature is excessive upon first use and kind of put me off a little bit. Also, it was giving an error when selecting location so I picked a different location and changed it later in settings. When people want help the last thing they need is an error screen. Otherwise, great app upon first use. Will return and hope for positive changes!

poison oak no ,

lazy app, not helpful

Very stupid app. I was expecting little games or activities within the app but the whole thing just gives you a list of “ideas” of something to do, all of which are very lame and played out - snap a rubber band on your wrist, hold an ice cube, stretch, make a list, etc. We’ve all heard these suggestions before. This app is equivalent to just Googling “self harm distraction tips.” It doesn’t even give you a spot to type out anything for the list-based suggestions, just tells you to go find a pen. In an episode that is leading towards self-harm, people are not going to have the clarity or patience to go find supplies and do this kind of thing. Little distracting games that require focus or spaces to type things out or stress release activities that can be done within the app would be much more helpful than this. The only decent part was the breathing exercise. The rest of it is useless and frustrating enough to push someone over the edge in the moment. Don’t bother downloading this.


11.6 MB
Health & Fitness

Requires iOS 8.0 or later. Compatible with iPhone, iPad, and iPod touch.



Age Rating
Rated 12+ for the following:
Infrequent/Mild Medical/Treatment Information
© stem4


  • Family Sharing

    With Family Sharing set up, up to six family members can use this app.

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