Sharing Something That Helped Me: The ANCOR Method
For anyone who experiences "internal meltdowns"
Hi everyone,
I'm Seth A. Horn, and I'm autistic. I wanted to share something I developed that has significantly helped me manage what I call "internal meltdowns" โ that rising pressure, burning skin sensations, and overwhelming internal chaos that eventually leads to shutdown.
I know traditional sensory strategies don't always work for this kind of internal escalation. I spent years trying to figure out what actually helps when everything feels like it's building up inside, and I eventually developed a structured method that works for me.
I'm sharing it freely in hopes it might help others too.
What Is It?
ANCOR stands for Autonomic Neuro-Chemical and Orthosensory Regulation.
It's a specific sequence combining:
Breathing techniques
Sensory reduction
Heavy resistance work (proprioceptive loading)
Heat exposure (optional)
Reintegration
The key insight: Strong, clear body signals can override internal sensory chaos. When I do heavy carries or squats with slow movement, it creates such strong muscle and joint signals that the confusing internal burning and pressure quiet down. The therapeutic soreness that shows up 1-2 days later also helps keep me grounded between sessions.
Two Ways to Use It
1. Daily Practice (15-30 min, 3-5x/week) - Prevents meltdowns from building up
2. Emergency Intervention (5-15 min) - Interrupts a meltdown that's starting
What You Need
Minimal version:
A wall to push against or something heavy to carry
Ability to reduce light/sound
Your breath
That's it. No gym, no equipment, no supplements needed (though those can enhance it if you want).
Why I'm Sharing
I know what it's like to:
Feel pressure building inside with no way to stop it
Have skin that feels like it's burning for no reason
Try every sensory strategy and still shutdown
Feel disconnected from your own body
Not be able to find anything that actually helps
If any of that resonates with you, ANCOR might be worth trying.
Important Context
What this is:
A self-regulation method based on my personal experience
Combining established principles (breathing, proprioception, heat) in a specific way
Something I'm sharing freely with the community
What this is NOT:
Medical advice or treatment
Clinically validated (yet)
A replacement for therapy or medical care
A cure or guaranteed solution
Always consult your healthcare providers, especially if you have medical conditions.
The Documents
I've created a complete set of guides (all free):
๐ Emergency Card - 1 page for crisis intervention
๐ How It Works - Mechanism explanation
๐ Daily Practice Guide - Step-by-step routines
๐ช Exercise Guide - 4 tiers from no-equipment to gym
โ ๏ธ Safety Guide - Contraindications and precautions
๐ Supplement Guide - Optional enhancements
Everything is free and licensed for personal/non-profit use (CC BY-NC-SA 4.0).
Where to Get It
ancormethod.com
Start with:
Emergency Card if you're in crisis
One-Page Overview if you want to understand it first
Daily Practice Guide if you're ready to try it
My Hope
I don't know if this will work for everyoneโwe're all different. But it dramatically changed my life, and if it helps even a few other people manage their internal meltdowns, it's worth sharing.
Some things that might help you decide if it's worth trying:
Do you experience "internal pressure" that builds up?
Do you have burning skin sensations during overload?
Do traditional sensory strategies (headphones, dim lights) not stop the internal escalation?
Do you feel disconnected from your body during meltdowns?
If you answered yes to any of these, ANCOR might be relevant for you.
Questions Welcome
I'm happy to answer questions, though remember:
I'm not a medical professional (just an autistic person sharing what worked)
Individual experiences will vary
Start conservatively and see how it works for you
Consult your healthcare team
If You Try It
I'd love to hear about your experience (positive, negative, or neutral). Your feedback helps me understand:
What works for different people
What needs clarification
How to improve the guides
You can reach me at: ancormethod@gmail.com
Sharing Is Encouraged
If you know someone who might benefit from this, please share. Just please:
Credit me as the creator: Seth A. Horn
Link back to the original source
Don't use it commercially without permission
The goal is to help as many people as possible manage these really difficult internal experiences.
Final Thought
Living with intense internal sensory experiences is exhausting. I spent years feeling like my nervous system was at war with itself, and I know many of you experience the same thing.
This method isn't magic, and it won't work for everyone. But it gave me back a sense of control over my internal state that I didn't have before.
If you're struggling with internal meltdowns, maybe it can help you too.
Worth a try at least. โค๏ธ
The ANCOR Method
Created by Seth A. Horn (2025)
Free for personal and non-profit therapeutic use
P.S. - If you're a therapist, OT, or other professional interested in using this with clients, there's detailed information in the guides about mechanisms, safety, and clinical considerations. Feel free to reach out with questions.
Reposted in:ย
Not medical advice - consult healthcare providers