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
326 Ratings

326 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!

Msdamgoode ,

Too bare bones- hope they expand its features

I was excited to see this app because, even though I don't cut, I do engage in self destructive behavior when my anxiety is high. Unfortunately, my experience with this app wasn't all that least in its current iteration.

Right now, it's mainly a countdown timer & a list of anxiety reducing activities. Which wouldn't be bad, except the majority of the activities can't be "performed" in-app.

For instance, quite a few 'wave' actions are things like naming capital cities or doing multiplication tables. Cool, but.. it would be SO much easier if there was a space to type them in on the app vs having to go find a pen and paper. (Don't try to switch to your notes app either, because you'll get logged out :-/ )

Other activities require that you gather one or more objects that aren't always readily at hand, and trying to remember if there's any bubble wrap in the house or where there might be a stray rubber band at 3AM when you're already amped up? Well, it's decidedly NOT anxiety reducing...Howsabout a piece of virtual bubble wrap? Or some other virtual fidget toy?

I'd also like to see them implement a small journal/note/emotion tracking feature, and some soothing music. (Like some wave sounds,for the wave counter).

Altogether, I didn't find this truly helpful-for me- but I'm hopeful that the developers will expand on its feature set.


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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