Calm Harm – manage self-harm 12+

Track & resist self-harm urges


Designed for iPad

    • 4.4 • 615 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 5.1.6

In response to user feedback, the streaks functionality has now been updated to allow for new users to change the start date of their streak within the app, to accommodate for streaks that began prior to downloading the app.

New users who would like to edit their streak start date to a date in the past can tap the pencil icon next to “Streak started on…” in the My Streaks section. This allows the user to select a different date for their streak to begin counting from. Please note: this functionality is only available to users who haven’t yet ended their first streak in the app.

Additionally, in line with our policy to review the signposts within the app every 3 months to ensure all information is correct and up to date, minor edits have been made to some of the signposts.

Ratings and Reviews

4.4 out of 5
615 Ratings

615 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.

J. Hunter 🥀 ,

I locked myself out!

This app is excellent. I used it a bunch last year when I was struggling with my mental health, and I was recently cleaning out my phone and found it hidden in my health folder. I tried to log in but I forgot my pin and security answer—I smiled so big when I realized I couldn’t get in. I thought, holy hell, I’ve been healthy for long enough to not need this anymore!! I’m probably going to delete the app because I no longer use it, and I certainly don’t need to have access to all the notes that I wrote when I was in a bad place. However, when I was using the app, it worked perfectly.

CalmHarm was exactly what I needed. It’s saved me from countless anxiety attacks and calmed me down when I couldn’t rely on anyone. Nothing but love for this app. To anyone who needs this—deep breaths. You will get through this. There is always hope. Please please take care of yourself. You are worthy of health and happiness. Sending all the love and good vibes your way ~ <3<3<3

- J. H.

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

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