Calm Harm provides tasks to help you resist or manage the urge to self-harm. Get started by setting your password so that it's completely private - this is optional.

You can 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 stem4 by Dr Krause, Consultant Clinical Psychologist using the basic principles of an evidence based treatment called Dialectic Behaviour Therapy (DBT)

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

What's New

Version 3.0

You can now choose your location (UK, USA or Canada) to recieve relevant online or telephone help.

You can also add personal contacts to the Help screens to provide quick access to speak to a family member or friend.

Ratings and Reviews

4.4 out of 5

210 Ratings

210 Ratings

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!

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.

Great app, some bad ideas.

Tiffani s

What if you can’t remember your memorable word? Ironic, yes, but there are those of us with poor memory who can’t remember what our word was when we first created the account Lord knows when. So when those of us with poor memory are struggling with anxiety or having suicidal thoughts and it is 3AM and you can’t get help because your parents will notice, can’t log into our accounts, then what? Not very calming when you can’t log in. Sure, “there’s other apps, try those”, “call the hotline” (already covered that one), or other suggestions are out there. However, I shouldn’t have to download another app to cover what this one is lacking in and the hotline isn’t an option right now for me. Also, some of us are college students who live with their parents that struggle with mental issues and this app is great for people like me. The forgotten password issue is a no-go for me.


27.6 MB
Health & Fitness
Requires iOS 8.0 or later. Compatible with iPhone, iPad, and iPod touch.
Age Rating
Rated 4+
© stem4


  • Family Sharing

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

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