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App

Calm Harm

The Calm Harm app helps people cope with the urge to self-harm. It’s based on the idea that the urge to self-harm is like a wave in that it feels more powerful when you start wanting to do it. The app suggests a range of 5- and 15-minute activities you can use to help ‘surf the wave’ until the urge to self-harm fades.

Three screenshots from the Calm Harm app. The first shows the introductory screen, which explains the urge to self-harm being like a wave. The second shows the categories of activity (comfort, distract, express yourself, release). The third shows some of the 'express yourself' activities, including painting or sketching, asking loved ones to write down words that describe you, and making a vision board.

What can you do in the Calm Harm app?

The app has a simple design and is mainly based around the activities you used to ‘ride the wave’ of the urge to self-harm.

You can choose from four categories of activity (comfort, distract, express yourself, or release), or allow the app to choose one at random. In each category, you can look through fifteen-minute activities or one-minute activities (if you choose one-minute activities, you can repeat the same one up to five times or try something different).

There’s a random button, if you’d like the app to select an activity for you. You can also mark activities as favourites, and after you’ve used the app for a while it can suggest activities to you.

Once you’ve selected your activity, you start a timer. You can write down notes, ideas, or answers to the activity – this text won’t be saved. After the activity, you check in to see whether the urge has passed.

If you know breathing helps you, the app has a separate breathing activity where you follow the prompts on screen alongside a calming animation.

In the self monitoring section of the app, you can find information about how you’ve used the app and a journal.

Finally, the app also has a safety net feature. You can fill out your safety net in advance with things you can do to help yourself, the phone numbers of people who can help, and emergency numbers.

You can also customise the app by changing the colour scheme and the mascots.

How does the Calm Harm app help?

The Calm Harm app uses strategies from evidence-based Dialectical Behaviour Therapy (DBT). It’s designed to give you access to immediate techniques to help you manage the urge to hurt yourself.

With time and practise, people feel calmer and more equipped to manage urges to self-harm, strong waves of emotion, and difficult situations.

Calm Harm app: the details

Calm Harm is entirely free to download and use. There are no paid features.

The Calm Harm website says it is recommended for people aged 13 and above and that if a younger child would like to use the app, it is recommended that this is done under the guidance of a responsible adult.

Part of it can be.

You can choose to set a passcode for the self monitoring section of the app. You do not make an account to use Calm Harm, so you cannot find out what your passcode is (or get any of the information in the self monitoring section) if you forget it.

Your journal entries are only stored on your device. You can’t move them to a new device or get them back if you lose your device because stem4 (who made the app) cannot access them.

stem4, a digital mental health charity for children and young people, made Calm Harm. Find out more about stem4 on their website.

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