Embedded Files
THE ANCOR METHOD - DOCUMENT GUIDE
Which Document Do You Need?
Created by Seth A. Horn (2025)
Licensed under CC BY-NC-SA 4.0 - Free to use with attribution
📋 QUICK REFERENCE: PICK YOUR STARTING POINT
🚨 I'M HAVING A MELTDOWN RIGHT NOW
→ Start with: Emergency Card
→ 1 page, immediate action steps
→ [Link to Emergency Card]
🤔 I WANT TO UNDERSTAND WHAT THIS IS
→ Start with: ANCOR Overview (this document)
→ Then read: How ANCOR Works
→ 10-minute read, explains the method
→ [Link to Overview]
→ [Link to How It Works]
✅ I'M READY TO START USING IT
→ Start with: Daily Practice Guide
→ Step-by-step instructions, 15-30 minute routines
→ [Link to Daily Practice Guide]
💪 I NEED HELP WITH THE EXERCISE PART
→ Start with: Proprioceptive Loading Guide
→ 4 tiers from no equipment to gym
→ [Link to Proprioceptive Loading Guide]
⚠️ I HAVE MEDICAL CONDITIONS OR SAFETY CONCERNS
→ Start with: Safety Guide
→ READ THIS BEFORE STARTING if you have health issues
→ [Link to Safety Guide]
💊 I'M CONSIDERING SUPPLEMENTS
→ Start with: Optional Supplement Guide
→ Detailed but clearly optional
→ [Link to Supplement Guide]
📚 I WANT EVERYTHING
→ Read in this order:
ANCOR Overview (5 min)
How ANCOR Works (10 min)
Safety Guide (15 min - especially if you have medical conditions)
Daily Practice Guide (20 min)
Proprioceptive Loading Guide (15 min)
Optional Supplement Guide (20 min - if interested)
Emergency Card (keep this accessible for crises)
📖 DETAILED DOCUMENT DESCRIPTIONS
1. ANCOR Overview (New! - 1 page)
Purpose: Quick introduction to the method
Length: 5-minute read
Best for: First-time learners, sharing with others, quick reference
Contains: What ANCOR is, who it's for, basic concept, how to get started
2. Emergency Card (1 page)
Purpose: Stop a meltdown in progress
Length: 1 page - print and carry or save on phone
Best for: Acute crisis intervention
Contains: 5 immediate steps to take when you feel escalation starting
Print this and keep it accessible!
3. How ANCOR Works (10 pages)
Purpose: Understand the mechanisms and science
Length: 10-15 minute read
Best for: People who want to understand WHY before trying it
Contains:
The problem ANCOR addresses
How each component works
Honest discussion of evidence
Why the sequence matters
What makes it different from other approaches
4. Daily Practice Guide (15 pages)
Purpose: Learn the complete routine
Length: 20-25 minute read, then practice
Best for: People ready to implement ANCOR regularly
Contains:
Complete step-by-step routines
15-minute and 30-minute versions
How to build the habit
Tracking progress
Troubleshooting
Weekly progression guide
This is your main implementation guide
5. Proprioceptive Loading Guide (12 pages)
Purpose: Detailed exercise instructions
Length: 15-20 minute read
Best for: People who want more detail on the physical component
Contains:
4 tiers: No equipment → Gym
Specific exercise instructions
How to create therapeutic soreness
Safety considerations
Modifications for different abilities
How much is enough
Especially helpful if you're new to exercise or need adaptations
6. Proprioceptive Loading Guide (12 pages)
Purpose: Detailed exercise instructions
Length: 15-20 minute read
Best for: People who want more detail on the physical component
Contains:
4 tiers: No equipment → Gym
Specific exercise instructions
How to create therapeutic soreness
Safety considerations
Modifications for different abilities
How much is enough
Especially helpful if you're new to exercise or need adaptations
7. Pillar R - Regulation Guide (15 pages)
Purpose: Understanding rest, recovery, and physiological fueling
Length: 20 minute read
Best for: People who want to understand baseline maintenance
Contains:
The three components of Regulation
Why rest and recovery matter
Introduction to physiological fueling
How Pillar R integrates with A-N-C-O
Sleep optimization basics
Read this to understand the foundation that makes acute interventions more effective
8. Physiological Fueling Guide (20 pages)
Purpose: Detailed eating strategy for nervous system stability
Length: 25-30 minute read
Best for: People who want to optimize their nutrition for regulation
Contains:
How food affects autonomic regulation
Building your "Stabilizer Plate"
Identifying foods that calm vs. destabilize
Meal timing strategies
Sensory-Metabolism Worksheet
Decision trees and tracking tools
Example meal plans
This is NOT a diet - it's about finding what foods support YOUR nervous system
9. Safety Guide (12 pages)
Purpose: Know contraindications and precautions
Length: 15-20 minute read
Best for: Anyone with medical conditions, on medications, or safety concerns
Contains:
Who should NOT use ANCOR
Medication interactions
When to stop
Warning signs
Heat safety
Exercise safety
When to seek professional help instead
READ THIS FIRST if you have:
Cardiovascular conditions
Orthopedic issues
Are pregnant
Take multiple medications
Have chronic health conditions
10. Optional Supplement Guide (15 pages)
Purpose: Understand supplement options
Length: 20 minute read
Best for: People considering supplements to enhance effects
Contains:
Clear statement that supplements are OPTIONAL
Details on 5 supplements (glycine, L-theanine, magnesium, NAC, inositol)
Dosing, timing, safety
How to choose your approach
Cost considerations
Important: ANCOR works without supplements. Only read this if you're actively interested in this option.
🎯 RECOMMENDED PATHS BY SITUATION
PATH 1: Crisis Response
You're in distress right now
Emergency Card (use immediately)
How ANCOR Works (read when stable)
Daily Practice Guide (implement to prevent future crises)
PATH 2: Prevention & Daily Use
You want to reduce meltdown frequency
ANCOR Overview (5 min intro)
Safety Guide (if you have medical concerns)
Daily Practice Guide (main implementation)
Proprioceptive Loading Guide (exercise details)
How ANCOR Works (understand why it works)
PATH 3: Thorough Understanding First
You want to fully understand before trying
ANCOR Overview
How ANCOR Works
Safety Guide
Daily Practice Guide
Proprioceptive Loading Guide
Optional Supplement Guide (if interested)
Emergency Card (keep for future use)
PATH 4: Clinician/Therapist Review
You're a professional evaluating this method
ANCOR Overview
How ANCOR Works (includes evidence discussion)
Safety Guide (critical for clinical use)
Daily Practice Guide
Proprioceptive Loading Guide
Optional Supplement Guide
⚡ QUICK START (If You Want to Try It RIGHT NOW)
Absolute minimum to get started:
Read Emergency Card (1 page)
Try the 5 steps next time you feel pressure building
If it helps, read Daily Practice Guide to use it preventively
You can always read the detailed guides later.
📱 HOW TO USE THESE DOCUMENTS
On Your Phone:
Save Emergency Card to home screen
Bookmark Daily Practice Guide
Use search function to find specific sections
Printed:
Emergency Card → wallet/purse
Daily Practice Guide → wherever you'll exercise
Safety Guide → refer to as needed
Computer:
Bookmark all documents
Print Emergency Card
Reference guides as you practice
🔄 UPDATING YOUR KNOWLEDGE
As you practice:
Week 1-2: Focus on Emergency Card + Daily Practice Guide basics
Week 3-4: Dive deeper into Proprioceptive Loading Guide
Week 5+: Fine-tune using troubleshooting sections
The documents are references - you don't need to memorize everything.
❓ STILL NOT SURE WHERE TO START?
Answer these questions:
Q: Do you have medical conditions or take medications?
→ YES: Read Safety Guide first
→ NO: Continue
Q: Are you in crisis right now?
→ YES: Use Emergency Card immediately
→ NO: Continue
Q: Do you want to understand the theory first?
→ YES: Read How ANCOR Works, then Daily Practice Guide
→ NO: Go straight to Daily Practice Guide
Q: Are you comfortable with exercise?
→ YES: Daily Practice Guide has everything you need
→ NO: Read Proprioceptive Loading Guide for detailed instructions
💬 SHARING THESE DOCUMENTS
If someone asks "What's ANCOR?"
→ Send them: ANCOR Overview
If someone is having a meltdown:
→ Send them: Emergency Card
If a therapist/doctor asks about it:
→ Send them: How ANCOR Works + Safety Guide
If someone wants to try it:
→ Send them: Daily Practice Guide
📧 GETTING HELP
Questions? Feedback? Want to share your experience?
Contact: [YOUR EMAIL]
Website: [YOUR WEBSITE]
🙏 IMPORTANT REMINDERS
✓ This is not medical advice - consult healthcare providers
✓ Start conservatively - you can always increase intensity
✓ Be patient - regulation takes time to build
✓ Track your experience - helps you see progress
✓ Adapt to your needs - no one-size-fits-all
⚖️ LICENSE & ATTRIBUTION
The ANCOR Method is free to use for personal, educational, and non-profit therapeutic purposes.
When sharing or using ANCOR, please attribute:
"The ANCOR Method was created by [YOUR NAME] (2024). Used under CC BY-NC-SA 4.0 license."
For commercial use, contact [YOUR NAME].
Full license: Creative Commons BY-NC-SA 4.0
📊 VERSION INFORMATION
Current Version: 1.0
Last Updated: [DATE]
Document Set Includes:
README (this document)
ANCOR Overview
5-Minute Cheat Sheet
Emergency Card
How ANCOR Works
Daily Practice Guide
Proprioceptive Loading Guide
Grounding Techniques (Body Sway & Hand Methods)
Pillar R - Regulation Guide
Physiological Fueling - Detailed Implementation
Tart/Sour Interrupt Protocol (Enhanced 3-step sequence)
How ANCOR Was Discovered (Creator's story)
Safety Guide
Optional Supplement Guide
Ready to get started? Pick your path above and begin your ANCOR practice.
Created by Seth A. Horn (2025) - An autistic individual sharing what worked
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