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.

Recent changes:
Self Harm Tracker