Self Harm Tracker: Calm & Cope

A gentle self harm tracker and coping companion. Notice your urges, find calm in the moment, and watch your harm-free days add up, one day at a time and at your own pace.

If you are in danger or thinking about hurting yourself, contact your local emergency number or a crisis line now (for example Samaritans 116 123 in the UK and Ireland, or 988 in the US).

HARM-FREE STREAK

• A live "Harm-Free Since" timer that counts your days, hours and minutes

• A weekly streak row that shows how your week is going

• A short daily pledge to start each day with intention

• Achievements that mark the milestones on your recovery journey

CALM-DOWN TOOLKIT FOR STRONG URGES

When an urge feels strong, choose from 14 calming activities, including:

• A guided breathing exercise to slow things down

• Bubble wrap and a fidget cube for restless hands

• Focus spiral, memory match, mimic game and nature puzzle to shift your attention

• Rain & thunder, Tibetan bowl and kalimba sounds to help you settle

• Write down or draw what you are feeling

• Random calm, for moments when you don't know where to start

DAILY CHECK-IN AND JOURNAL

• Log how you feel and how difficult the day was

• Note whether you avoided self-harm today, with no judgement either way

• Add private notes in your own words

• Look back on any day in the calendar

30 DAYS TO CALM

A guided course with one small mission each day:

• Practise DBT-inspired coping skills

• Create your own safety plan

• Save trusted contacts and helpline numbers so they are close at hand

• Learn to recognise your early warning signs

• Read from the built-in ebook library

INSIGHTS THAT HELP YOU UNDERSTAND YOURSELF

• Your harm-free rate

• Day difficulty trend over 7, 30 or 90 days

• Your most common feelings and concerns

Patterns can help you plan for harder days and talk about them with someone you trust.

GENTLE REMINDERS

Set a daily reminder to check in, so caring for yourself becomes part of your routine.

PRIVATE BY DESIGN

Your check-ins and journal entries are stored on your device.

FREE AND PREMIUM

Many features are free. Some features need a Premium subscription, and you can see what is included inside the app before you decide.

WHO IT IS FOR

This app is for anyone who wants a quiet, supportive space for self-harm recovery: tracking urges, building coping skills and noticing progress without pressure. Slips can be part of recovery. A check-in is never a test, and every day is a new start.

IMPORTANT

This app is a self-help tool. It is not a medical device, it does not diagnose or treat any condition, and it is not a substitute for professional care, therapy or emergency help. If you are struggling, please reach out to a doctor, a mental health professional or someone you trust.

If you are in danger or thinking about hurting yourself, contact your local emergency number or a crisis line now (for example Samaritans 116 123 in the UK and Ireland, or 988 in the US).

Made with care by Mission Invictus.