FAQ

ANCOR Method - Frequently Asked Questions

Getting Started

1. What is ANCOR?

ANCOR stands for Autonomic Neuro-Chemical and Orthosensory Regulation. It's a method for calming and regulating your nervous system through specific techniques that work with the relationship between sensory input, gut response, and nervous system state. ANCOR helps your body shift from a state of chronic stress or high alert into a more regulated, balanced state.

2. How long does it take to see results?

This varies significantly by individual and depends on how dysregulated your nervous system is when you start. Some people notice subtle shifts within days (better sleep, reduced tension), while others may take weeks or months to feel significant changes. The recalibration phase typically unfolds over 3-6 months for initial shifts, with deeper stabilization occurring over 1-5 years. Consistency matters more than intensity.

3. How often should I practice ANCOR?

Daily practice is ideal, but the duration and intensity should match your current capacity. This might mean:

5-10 minutes of gentle techniques daily for beginners

Multiple brief "micro-resets" throughout the day

Longer sessions (20-30 minutes) as your system stabilizes

Using techniques as-needed during stress or dysregulation

Quality and consistency beat intensity. A gentle 5-minute daily practice is more effective than an intense hour-long session once a week.

4. Do I need any special equipment?

No. ANCOR is designed to be accessible with little to no equipment. You may find the following helpful but not required:

A quiet space where you can practice without interruption

Comfortable clothing

A timer (optional, for tracking practice duration)

Your own body awareness and willingness to experiment

5. Can I do ANCOR if I've never done anything like this before?

Absolutely. ANCOR is designed for people at any starting point. You don't need prior experience with breathwork, meditation, therapy, or any other practice. Start with the simplest techniques and build from there. Your body already knows how to regulate—ANCOR just gives it the conditions to do so.

Practice & Technique

6. What if a technique doesn't work for me?

Not every technique works for every person, and that's completely normal. ANCOR is designed to be flexible and individualized. If a technique doesn't feel regulating or helpful:

Try a gentler version

Try it at a different time of day

Move on to a different technique

Return to it later—your nervous system's needs change over time

Your body's response is the ultimate guide. Trust what you feel.

7. Can I do ANCOR while taking medications?

Yes, in most cases. ANCOR can be practiced alongside most medications. However:

Inform your healthcare provider that you're practicing nervous system regulation

Monitor your symptoms if you take medications affecting heart rate, blood pressure, or nervous system function

Never adjust or stop medications without consulting your prescribing provider

Track any changes in symptoms or medication needs and discuss with your healthcare team

As your nervous system regulates, some people find they need lower doses of certain medications over time. This should always be done under medical supervision.

8. Why do I sometimes feel worse after practicing?

This can happen for a few reasons:

You're pushing too hard: Reduce intensity and duration

Recalibration phase: As your nervous system becomes more sensitive to subtle inputs, you may temporarily feel more reactive (see the Recalibration Phase guide)

Releasing stored tension: Sometimes regulation brings suppressed physical or emotional tension to the surface

Wrong technique or timing: Try different techniques or practice at a different time of day

If you consistently feel worse despite modifications, pause practice and consult the Safety Guide or your healthcare provider.

9. Can I practice ANCOR if I have trauma?

ANCOR can be helpful for trauma-related nervous system dysregulation, but approach with care:

Start with the gentlest techniques

Work within your window of tolerance

Consider practicing ANCOR alongside trauma-informed therapy

If techniques trigger overwhelming emotions or flashbacks, pause and seek professional support

Some techniques may need to be modified or avoided based on your specific trauma history

ANCOR is not a replacement for trauma therapy, but it can be a valuable complement.

10. What's the difference between ANCOR and meditation or breathwork?

While there's some overlap, ANCOR is specifically designed to address autonomic nervous system dysregulation through multiple modalities:

Meditation primarily works with attention and awareness

Breathwork focuses on breathing patterns

ANCOR integrates sensory input, proprioception, gut response, breathing, and nervous system awareness into a comprehensive regulation system

ANCOR can be practiced alongside meditation or breathwork, and many people find they complement each other well.

Results & Expectations

11. How will I know if ANCOR is working?

Signs that ANCOR is supporting your nervous system:

Improved sleep quality or easier time falling asleep

Reduced baseline tension or anxiety

Better ability to recover from stress

More stable energy throughout the day

Fewer intense emotional reactions

Improved digestion

Greater sense of being "present" in your body

Increased ability to notice subtle body signals

Progress is often gradual. Keeping a simple log can help you notice patterns over weeks and months.

12. Will ANCOR cure my condition?

ANCOR is not a cure for any medical or mental health condition. It's a nervous system regulation practice that supports your body's natural capacity to regulate stress, sensory input, and physiological state.

For some people, improved nervous system regulation leads to significant reduction in symptoms. For others, it's one helpful tool among many. ANCOR should complement, not replace, appropriate medical care.

13. What if I'm already doing other therapies or practices?

ANCOR generally works well alongside other approaches:

Therapy (talk therapy, EMDR, somatic therapy, etc.)

Physical therapy or bodywork

Meditation or mindfulness practices

Exercise or movement practices

Medical treatments

Let your other providers know you're practicing ANCOR. In most cases, it will support and enhance other work you're doing.

Challenges & Troubleshooting

14. I keep forgetting to practice. How do I stay consistent?

Consistency challenges are common. Try:

Anchor to existing habits: Practice right after waking, before bed, or after brushing teeth

Set a gentle reminder: Phone alarm or note in a visible location

Start smaller: 2 minutes is better than skipping entirely

Reframe "forgetting": Your nervous system may be resisting regulation because it feels safer in the familiar pattern. Be patient with yourself.

Use micro-techniques: Brief resets throughout the day (10-30 seconds) can be easier to remember than longer sessions

15. I feel like I'm doing it wrong. How do I know if I'm practicing correctly?

There's no single "right" way to practice ANCOR. The method is designed to be adapted to your individual nervous system. Signs you're on the right track:

You feel slightly more regulated after practice (even if subtle)

You're staying within your window of tolerance

You're not forcing or pushing through distress

Your body feels safe enough to continue

If you're unsure, return to the most basic techniques and focus on gentle, consistent practice. ANCOR is about supporting your body's natural regulation, not achieving perfect technique.

16. Can I practice ANCOR if I'm pregnant or postpartum?

Yes, with modifications:

Pregnancy: Avoid prone positions and deep abdominal pressure. Focus on gentle breathing, light proprioceptive input, and sensory regulation. Consult your healthcare provider, especially with pregnancy complications.

Postpartum: Wait until cleared for exercise before resuming full practice. Gentle techniques can often begin earlier.

ANCOR can be especially helpful for nervous system regulation during the significant transitions of pregnancy and postpartum.

17. My sleep got worse when I started ANCOR. What should I do?

This can happen temporarily:

You may be practicing too close to bedtime (try earlier in the day)

Intensity may be too high (reduce to gentler versions)

Your system may be processing accumulated tension (often resolves in days to weeks)

You may need to add specific sleep-focused techniques (see ANCOR Sleep Optimization Guide)

If sleep disruption persists beyond 1-2 weeks, pause practice or reduce intensity significantly.

18. I have a physical disability or chronic pain. Can I still practice ANCOR?

Yes. ANCOR is designed to be adaptable to different physical capacities. You may need to:

Modify proprioceptive techniques for your mobility level

Focus more on sensory and breathing techniques

Work with seated or lying positions instead of standing

Adjust intensity based on pain levels

Many people with chronic pain or physical limitations find ANCOR helpful for managing nervous system dysregulation that accompanies their condition.

19. Is ANCOR safe for children?

Yes, with age-appropriate modifications. Children and adolescents can benefit from ANCOR, often with parent or caregiver guidance. Keep sessions shorter, simpler, and playful. Focus on techniques that feel engaging rather than clinical. ANCOR can help children develop early nervous system regulation skills that serve them throughout life.

20. What if I have questions that aren't answered here?

21. Is ANCOR the same as ABA therapy?

ANCOR vs ABA: ANCOR is a self-regulation method independently developed by an autistic individual. While it shares structural principles with ABA (predictability, structure, feedback), it is not ABA. Core Focus: Internal neuro-physiological regulation (autonomic nervous system balance, sensory, and neuro-chemical support). Application: Self-guided techniques, routines, and sensory strategies. Key Insight: Self-management leveraging lived experience and neurophysiology for internal nervous system coherence—not external behavioral modification.

You can reach out with questions or feedback at: How to Contribute or Share Feedback page under Community & Meta, or at ancormethod@gmail.com

We welcome your questions, experiences, and suggestions for improving ANCOR resources.

Remember

ANCOR is a practice, not a performance. There's no timeline you should follow, no standard you must meet. Your nervous system is unique, and your path to regulation will be unique too.

Be patient. Be curious. Trust your body.