Calm Harm - Detailed Review
Health Tools
Calm Harm - Product Overview
Introduction to Calm Harm
Calm Harm is a health app developed by the charity stem4, aimed at helping young people manage and resist the urge to self-harm. This app is the result of a collaborative effort between Dr. Nihara Krause, a Consultant Clinical Psychologist, and a group of young people who have experienced self-harm.
Primary Function
The primary function of Calm Harm is to provide immediate techniques and strategies to help users break the cycle of self-harm behaviors. It uses principles from Dialectical Behaviour Therapy (DBT), an evidence-based treatment approach, to help users identify, manage, and regulate their emotions.
Target Audience
Calm Harm is recommended for individuals aged 13 and above, although it can be used by younger children under the guidance of a responsible adult. The app is particularly popular among teenagers and young adults, with the majority of users being females aged 14-25.
Key Features
Activity Categories
The app offers activities categorized into Distract, Comfort, Express Yourself, Release, and Random. These activities help users learn self-control, care for themselves instead of harming, express feelings in different ways, and find safe alternatives to self-injury.
Breathing Techniques
It includes breathing techniques to help reduce symptoms of stress and anxiety and promote mindfulness.
Journaling and Notes
Users can create a journal to record their feelings after completing activities, make notes during certain tasks, and hide activities they do not find helpful.
Personalization
Users can add their own help sections, including text, contacts, or links to favorite websites.
Privacy and Safety
The app is private, anonymous, and safe, with no collection of personally identifiable data. It complies with NHS clinical safety standards and has a Clinical Risk Management Plan in place.
User Feedback and Updates
The app is regularly reviewed and updated based on user feedback, ensuring it remains clinically valid and effective.
Calm Harm has been well-received, with over 3 million downloads and high user satisfaction rates. It has been recognized for its effectiveness, with 92% of users reporting that an activity helped reduce the urge to self-harm, and it is included in the NHS Apps Library.
Calm Harm - User Interface and Experience
The Calm Harm App
Developed by the mental health charity stem4 and Consultant Clinical Psychologist Dr. Nihara Krause, the Calm Harm app is designed to help young people manage and resist the urge to self-harm. Here’s a detailed look at its user interface and overall user experience:
User Interface
The app is structured around several key categories to help users manage their urges:
- Comfort: Activities aimed at providing emotional comfort.
- Distract: Tasks to divert the user’s attention away from self-harming thoughts.
- Express Yourself: Creative outlets for emotions.
- Release: Methods to safely release pent-up emotions.
- Random: A mix of activities from the other categories.
Each category offers a variety of activities that users can choose from, and they can mark their favorites for easy access. The interface is simple and intuitive, with clear and consistent layouts that follow conventional top-down screen designs and repeated screen components for ease of use.
Ease of Use
The app is made to be user-friendly, especially during moments of crisis. Here are some key features that enhance its usability:
- Immediate Access: The app no longer requires a passcode to open, allowing users to access it quickly when they need it most. Instead, a passcode can be set to protect the Self Monitoring section, which includes journal entries and other private information.
- Activity Suggestions: The app suggests activities based on the user’s previous usage and ratings, helping them find what works best for them.
- Favorites and Hiding Activities: Users can mark favorite activities and hide those they find less helpful, making the app more personalized to their needs.
Overall User Experience
The user experience of Calm Harm is highly positive, as reflected in user reviews and analytics:
- Privacy and Safety: The app is private, anonymous, and safe, with no collection of personally identifiable data. This ensures users feel secure when using the app.
- Effectiveness: A significant majority of users (92%) reported that the app helped reduce their urge to self-harm. The app has also seen a high acceptance rate, with 99% of users finding it acceptable and safe.
- Accessibility: While the app is partially compliant with W3C guidelines for mobile accessibility, it has been designed with accessibility in mind, using clear indications for actionable elements and conventional button shapes. However, there are areas for improvement, such as color contrast and support for screen readers.
Feedback and Updates
The app developers actively seek and incorporate user feedback to improve the app. Updates are made quarterly to ensure the app remains clinically valid and effective. Users can provide feedback via email, social media, or app store reviews, which helps in continuous improvement.
Overall, the Calm Harm app offers a straightforward, supportive, and safe environment for users to manage their self-harm urges effectively. Its user-friendly interface and personalized activities make it a valuable tool for those in need.
Calm Harm - Key Features and Functionality
The Calm Harm App
Developed by Consultant Clinical Psychologist Dr. Nihara Krause and funded by the UK’s leading digital mental health charity, stem4, Calm Harm is a valuable tool for individuals struggling with self-harm behaviors. Here are the main features and how they work:
Immediate Activities and Techniques
Calm Harm offers a range of immediate activities categorized into five main sections:
- Distract: Helps users combat the urge to self-harm by learning self-control through various distracting activities.
- Comfort: Encourages users to care for themselves rather than harming themselves.
- Express Yourself: Provides ways for users to express their feelings in a healthier manner.
- Release: Offers safe alternatives to self-injury.
- Random: Selects a random activity from the above categories to keep the user engaged.
Safety Net and Support
The app helps users build a ‘safety net’ of helpful thoughts, behaviors, and access to supportive people. This includes the ability to create a list of contacts and resources that users can reach out to when they feel the urge to self-harm.
Journaling and Self-Reflection
Users can make journal entries at any time, which helps in self-reflection and tracking their emotions and triggers. The journal section is protected by a passcode or facial recognition/Touch ID to ensure privacy.
Breathing Techniques
The app includes breathing techniques to help reduce symptoms of stress and anxiety. This feature is easily accessible during onboarding and through the app’s footer.
Activity Customization
Users can mark activities as favorites, hide activities they find triggering, and have the app suggest activities based on their previous use and ratings. This personalization helps ensure the app remains useful and safe for each user.
Privacy and Security
The app is private, anonymous, and safe. No personally identifiable data is collected, and users have the option to set a passcode or use facial recognition/Touch ID to protect the Self Monitoring section. However, if the passcode is forgotten, it cannot be reset, and the app data will be lost if reinstalled.
Clinical Validation and Safety
Calm Harm is based on principles from Dialectical Behaviour Therapy (DBT), an evidence-based psychological treatment. The app has been clinically validated and complies with the NHS clinical safety standard DCB0129. It is regularly reviewed and updated to ensure its efficacy and safety.
AI Integration
While the Calm Harm app itself does not explicitly use AI in its core functionality, it leverages evidence-based psychological treatments like DBT, which are grounded in extensive clinical research. The app’s design and activities are informed by user feedback and clinical input, ensuring it remains effective and safe for its users.
Conclusion
In summary, Calm Harm is a supportive tool that provides immediate techniques to manage self-harm urges, fosters a safety net of support, and encourages self-reflection and emotional regulation, all within a private and secure environment.
Calm Harm - Performance and Accuracy
The Calm Harm App Overview
The Calm Harm app, developed by the mental health charity stem4 and Clinical Psychologist Dr. Nihara Krause, is a valuable tool for young people to manage the urge to self-harm. Here’s an evaluation of its performance and accuracy in the Health Tools AI-driven product category:
Performance
- The app is grounded in evidence-based Dialectical Behaviour Therapy (DBT), which has been shown to be effective in managing self-harm urges.
- It offers a range of activities categorized into Comfort, Distract, Express Yourself, Release, and Random, along with breathing exercises to help users manage their emotions and reduce the urge to self-harm.
- User feedback and clinical validation have been integral in the app’s development and updates. The app is reviewed quarterly to ensure its efficacy and updated as necessary.
Accuracy and Effectiveness
- The app has been found to be effective in managing the urge to self-harm, as indicated by data collected from users. This suggests a high level of accuracy in its intended purpose.
- The activities and strategies provided are based on DBT principles, which are well-established in clinical practice for managing self-harm behaviors.
Limitations and Areas for Improvement
- Accessibility: While the app is partially compliant with accessibility guidelines, there are areas that need improvement. For example, it does not support keyboard navigation, does not allow pinch-to-zoom, and has some color contrast issues. Additionally, it does not fully support inbuilt screen readers like VoiceOver (iOS) and TalkBack (Android).
- User Interface: The app can only be used in portrait mode, and some screens contain content that requires scrolling, which might be inconvenient for some users.
- Data Collection: The app does not collect personally identifiable data, which is a positive aspect for user privacy. However, this also means there is limited data available for extensive analysis and improvement based on user demographics or specific usage patterns.
Clinical Safety
- The Calm Harm app complies with the NHS Digital DCB0129 standards for clinical safety, ensuring that it meets rigorous standards for health IT software. It also has a Clinical Risk Management Plan in place, which includes regular monitoring and response to any issues that arise.
Conclusion
In summary, the Calm Harm app is a well-structured and clinically validated tool for managing self-harm urges in young people. While it has several strengths, including its evidence-based approach and user feedback-driven updates, there are areas such as accessibility and user interface that could be improved to enhance user experience and inclusivity.
Calm Harm - Pricing and Plans
The Calm Harm App
The Calm Harm app, developed by the mental health charity stem4, has a straightforward and accessible pricing structure that is focused on making the app widely available.
Key Points
Free to Download
The Calm Harm app is completely free to download from both the App Store and Google Play. There are no costs associated with using the app.
Features
Activity Categories
The app includes various categories of activities such as Comfort, Distract, Express Yourself, Release, and Random, which help users manage and reduce the urge to self-harm.
Mindfulness Techniques
It also features a breathing technique to help users stay mindful and reduce tension.
Activity Duration
Users can choose activities in 5-minute or 15-minute blocks, depending on their needs.
No Tiers or Subscriptions
There are no different tiers or subscription plans for the Calm Harm app. It is a single, free application with all features available to all users without any additional costs.
Conclusion
In summary, the Calm Harm app is free, with no additional costs or subscription tiers, making it an accessible tool for anyone needing help managing self-harm urges and emotional distress.
Calm Harm - Integration and Compatibility
The Calm Harm App
The Calm Harm app, developed by stem4, is designed to help young people manage and resist the urge to self-harm. It has several features that ensure its integration and compatibility across various platforms and devices.
Platform Compatibility
The Calm Harm app is available on both iOS and Android devices, making it accessible to a wide range of users. It is compatible with different device models and operating system versions, such as Android 12 and iOS 16.1.2.
Accessibility Features
While the app is not fully compliant with all W3C guidelines for mobile accessibility, it does adhere to several key standards. For example, it uses conventional top-down screen designs, consistent layout, and clear indications that elements are actionable. However, there are some limitations, such as the lack of pinch-to-zoom functionality and incomplete support for screen readers like VoiceOver (iOS) and TalkBack (Android).
Data Security and Privacy
The app does not collect personally identifiable data, ensuring user privacy. Users can set a passcode or use facial recognition/Touch ID to protect the Self Monitoring section, which contains personal entries like journal logs. However, if a user forgets their passcode, it cannot be reset, and the app data will need to be reset, resulting in the loss of all previous data.
Technical Support
For any technical issues, users can refer to the app’s FAQs or contact the support team via email, providing details of the device, operating system, and specific problems encountered. This ensures that any compatibility or integration issues can be addressed efficiently.
User Feedback and Updates
stem4 regularly monitors user feedback through emails, social media, and app store reviews. The app is reviewed and updated quarterly to ensure it remains clinically valid and to incorporate new features based on user suggestions. This ongoing process helps maintain compatibility and improves the overall user experience.
Clinical Safety and Validation
The app has been developed by a Consultant Clinical Psychologist and validated by the target user group. It complies with NHS Digital’s clinical safety standard DCB0129, ensuring it is clinically safe to use. This validation process includes regular reviews and updates to maintain the app’s efficacy and safety.
Conclusion
In summary, the Calm Harm app is designed to be compatible with a range of devices and operating systems, prioritizes user privacy and security, and is regularly updated based on user feedback to ensure it remains effective and safe for managing self-harm urges.
Calm Harm - Customer Support and Resources
The Calm Harm App
The Calm Harm app, developed by the teenage mental health charity stem4, offers several customer support options and additional resources to help users manage the urge to self-harm.
Technical Support
For any technical difficulties, users can refer to the app’s technical support page. Here, you can find common issues and their solutions. If the problem persists, you can email calmharm@stem4.org.uk with detailed information about the issue, including the type of device, operating system version, and any relevant screenshots or steps taken before the issue occurred.
FAQs
The app provides a comprehensive FAQ section that addresses various questions, including data collection and storage. This section can help users resolve common queries without needing to contact support directly.
User Guidance
The app includes tours and explanations of its key features to help new users get familiar with the app’s functionality. This includes guidance on how to use the different activity categories (Comfort, Distract, Express Yourself, Release, and Random) and how to access immediate help through the breathing exercises and other tools.
Additional Resources
Calm Harm is not a substitute for professional mental health treatment, but it does provide signposts to additional help. The app encourages users to seek assessment and individualized treatment from health or mental health professionals. For urgent help, especially if self-harm involves suicidal intent, users are advised to contact a responsible adult or a health professional immediately.
Privacy and Safety
The app is private, anonymous, and safe to use. It allows users to protect their self-monitoring section with a passcode, facial recognition, or Touch ID, ensuring their data remains secure.
Community and Support
While the app itself does not offer direct community support, it helps users build a ‘safety net’ of helpful thoughts, behaviors, and access to supportive people. It also provides tools for journaling and self-reflection, which can be valuable in managing and resisting the urge to self-harm.
Conclusion
By leveraging these support options and resources, users of the Calm Harm app can better manage their urges and work towards improving their emotional regulation skills.
Calm Harm - Pros and Cons
Advantages of Calm Harm
Effectiveness in Reducing Self-Harm Urges
Calm Harm has been shown to be highly effective in helping young people manage and reduce the urge to self-harm. Over 92% of users reported that an activity helped to reduce this urge, and there was an observed 84% reduction in self-harm between appointments.
Evidence-Based Strategies
The app is developed using principles from Dialectical Behaviour Therapy (DBT), which is an evidence-based treatment approach. This includes strategies for impulse control, emotional regulation, and identifying triggers for harmful urges.
User-Friendly and Accessible
Calm Harm is simple to use, with a user-friendly interface and activities that are realistic and easy to follow. The app is available on smartphones, making it accessible to a wide range of users, especially those who may not have access to traditional mental health services.
Privacy and Safety
The app is private and anonymous, ensuring no personally identifiable data is collected. It complies with clinical safety standards such as NHS Digital DCB0129 and has a Clinical Risk Management Plan in place to ensure user safety.
Positive User Feedback
Users have reported positive experiences with the app, with many stating it has significantly improved their lives and helped them through tough times. The app has also received several awards for its effectiveness and innovation.
Comprehensive Features
Calm Harm offers a variety of activities categorized into Comfort, Distract, Express Yourself, Release, Random, and Breathe. It also includes features like personal logs, emergency contacts, and the ability to personalize activities.
Disadvantages of Calm Harm
Not a Substitute for Professional Help
While the app is highly effective, it is not a substitute for professional mental health treatment. It is recommended to be used as an adjunct to therapy rather than a standalone solution.
Limited Interaction
The app lacks social interaction features, which could be beneficial for users who value communicating with peers or support groups. However, this omission is due to the need to protect user privacy and prevent potential cyber-bullying.
Dependence on User Motivation
The app requires users to have a certain level of energy and motivation to engage with the activities, which might be challenging for some individuals, especially during severe emotional episodes.
Need for Continuous Monitoring
While the app is safe, it requires regular monitoring and updates to ensure its efficacy and safety. This includes quarterly reviews and updates based on user feedback and clinical evaluations.
Accessibility Barriers
There is still a barrier for young people who do not have access to a smartphone or personal device, limiting the app’s reach to those who need it but lack the necessary technology.
In summary, Calm Harm is a highly effective and user-friendly app that leverages evidence-based strategies to help young people manage self-harm urges. However, it should be used in conjunction with professional treatment and may have limitations in terms of user interaction and accessibility.
Calm Harm - Comparison with Competitors
Unique Features of Calm Harm
- DBT Principles: Calm Harm is uniquely based on Dialectical Behaviour Therapy (DBT) principles, developed by Clinical Psychologist Dr. Nihara Krause MBE in collaboration with young people. This approach helps users manage the urge to self-harm by engaging in activities categorized as Comfort, Distract, Express Yourself, Release, and Random.
- Activity-Based Approach: The app uses a wave metaphor, encouraging users to “ride the wave” of the urge to self-harm through short, manageable activities. This can include simple tasks like drawing or more involved activities like cooking.
- Privacy and Anonymity: Calm Harm is private, anonymous, and safe, which can be particularly appealing to users who are hesitant to seek help due to privacy concerns.
- Integration with Therapy: The app is recommended as an adjunct to treatment, allowing therapists to review weekly logs and progress, which can enhance the therapeutic process.
Potential Alternatives
Woebot
- AI-Powered Chatbot: Woebot is an AI-powered chatbot that uses cognitive-behavioural therapy (CBT) principles. It provides daily check-ins and engaging conversations to help manage depression, anxiety, and other mental health challenges. Unlike Calm Harm, Woebot focuses more on conversational therapy rather than activity-based interventions.
Wysa
- Combination of Tools: Wysa offers a combination of self-help tools, personalized support, and access to licensed therapists. It uses an AI-powered chatbot for therapeutic conversations and tracks mood and progress over time. Wysa is more comprehensive in terms of offering both AI-driven support and human therapist access, which might be beneficial for users needing a broader range of support.
Youper
- Emotional Health Assistant: Youper is an AI-powered emotional health assistant that helps users manage their thoughts, feelings, and behaviors using CBT, mindfulness, and other therapeutic techniques. It offers personalized conversations, coping strategies, and mood tracking features. Youper is more focused on emotional health management rather than specifically addressing self-harm urges.
Replika
- AI-Powered Companion: Replika is an AI-powered companion app that provides emotional support and personal growth tools. It helps users build resilience, practice self-reflection, and develop coping skills. Replika is more about building a supportive relationship with an AI companion rather than providing specific tools for managing self-harm.
Key Differences
- Focus: Calm Harm is specifically designed to help manage the urge to self-harm, whereas the other apps have a broader focus on mental health issues such as depression, anxiety, and emotional well-being.
- Methodology: While Calm Harm uses DBT and activity-based interventions, apps like Woebot, Wysa, and Youper rely more on CBT and conversational therapy.
- Support Structure: Calm Harm is often used in conjunction with therapy, whereas apps like Wysa and Youper offer direct access to licensed therapists or more personalized support.
In summary, Calm Harm stands out for its specific focus on managing self-harm urges using DBT principles and activity-based interventions. However, for users seeking a more comprehensive mental health support system or different therapeutic approaches, alternatives like Woebot, Wysa, Youper, or Replika might be more suitable.
Calm Harm - Frequently Asked Questions
Frequently Asked Questions about the Calm Harm App
What is the Calm Harm app and what is its purpose?
The Calm Harm app is a free tool developed by stem4 to help young people resist or manage the urge to self-harm. It was created by Dr. Nihara Krause, a Consultant Clinical Psychologist, in collaboration with young people. The app uses strategies from Dialectical Behaviour Therapy (DBT) to help users manage their emotions and reduce self-harm behaviors.Who is the Calm Harm app intended for?
The Calm Harm app is recommended for individuals aged 13 years and above. However, if a younger child wants to use it, it is advised that they do so under the guidance of a responsible adult.What strategies and activities does the Calm Harm app offer?
The app provides activities in several categories:- Distract: Helps to combat the urge by learning self-control.
- Comfort: Helps to care rather than harm.
- Express Yourself: Gets feelings out in a different way.
- Release: Provides safe alternatives to self-injury.
- Random: Selects a random activity from the above categories.
Is the Calm Harm app a substitute for professional help?
No, the Calm Harm app is not a substitute for assessment and individualized treatment by a health or mental health professional. It is meant to be used as a supplementary tool to help manage urges to self-harm.How effective is the Calm Harm app?
Analytics from the app show that 92% of users reported that an activity helped to reduce the urge to self-harm. There has been a reported 84% reduction in self-harm between appointments, with high acceptability and safety ratings. The app has also received positive feedback from users and has won several awards for its effectiveness.How private and secure is the Calm Harm app?
The Calm Harm app is private, anonymous, and safe. No personally identifiable data is collected, and the app complies with the NHS Digital DCB0129 standards for clinical safety. Users can reset the app data in the settings, but this action cannot be undone.What kind of support does the Calm Harm app offer beyond the activities?
The app provides a journaling feature for self-reflection, though users can only write in the journal after the urge has passed. It also includes signposts to help users access supportive people and resources. Additionally, stem4 regularly monitors user feedback to improve the app.How do I get technical support for the Calm Harm app?
If you experience any technical difficulties, you can check the common issues and solutions on the app’s FAQ page. If the issue persists, you can email calmharm@stem4.org.uk with details of your device, operating system, and a description of the problem. You may also include screenshots if relevant.Are there any limitations or areas for improvement in the Calm Harm app?
Some users have noted that the app requires external resources (like paper and pen) for some activities, which can be frustrating. There have also been suggestions for adding more interactive features within the app, such as gaming or visual aids, to make it more engaging and helpful.How often is the Calm Harm app updated and reviewed?
The Calm Harm app is reviewed on a quarterly basis to ensure its efficacy and clinical validity. Updates are made based on user feedback, and the app is regularly monitored to address any issues and improve its functionality. Calm Harm - Conclusion and Recommendation
Final Assessment of Calm Harm
Overview and Purpose
Calm Harm is a highly regarded mobile app developed to help individuals manage and resist the urge to self-harm. Created by Dr. Nihara Krause, a Consultant Clinical Psychologist, in collaboration with the teenage mental health charity stem4, the app leverages principles from Dialectical Behaviour Therapy (DBT) to provide effective coping mechanisms.
Key Features
- The app categorizes tasks into four main areas: Distract, Comfort, Express Yourself, and Release. These categories offer a variety of activities aimed at redirecting attention, fostering self-care, expressing emotions healthily, and providing safe alternatives to self-injury.
- It includes breathing techniques and mindfulness strategies to help users stay in the moment, regulate difficult emotions, and reduce tension.
- Users can track their progress, identify and manage their emotional state, and build a ‘safety net’ of helpful thoughts, behaviors, and supportive people.
Who Would Benefit Most
Calm Harm is particularly beneficial for young people aged 12 and above who experience non-suicidal self-harm. It is recommended that younger users utilize the app under the guidance of an adult. The app is not a substitute for professional treatment but serves as a supportive tool to complement therapy.
Engagement and Effectiveness
The app has received positive reviews from users, who report significant improvements in managing their self-harming behaviors. It provides a private, anonymous, and safe space for users to engage with various tasks and techniques. The app’s activities are designed to be engaging and help users develop a stronger sense of self and healthier coping mechanisms.
Recommendation
Calm Harm is a valuable resource for anyone struggling with self-harm. Its evidence-based approach, user-friendly interface, and comprehensive range of activities make it an excellent tool for managing and resisting self-harming urges. However, it is crucial to remember that the app should not replace professional mental health treatment. Users should consult with a mental health professional for a comprehensive treatment plan while using the app as a supplementary support tool.
In summary, Calm Harm is a highly recommended app for its effectiveness in helping individuals manage self-harm behaviors, its user-friendly design, and its alignment with established therapeutic principles. It is an invaluable resource for young people and others seeking to develop healthier coping mechanisms.