ANCOR Emergency Card - Quick Meltdown Intervention

ANCOR EMERGENCY PROTOCOL

Quick Meltdown Intervention

When you feel internal pressure, burning sensations, or sensory overload building:

STEP 1: BREATHE (30-60 seconds)

Right now, wherever you are:

Breathe OUT first (long, slow exhale - 6+ seconds)

Then breathe in slowly (4-5 seconds)

Repeat 3-5 times

Why: Long exhales trigger your calming system

STEP 2: REDUCE INPUT (10-30 seconds)

Lower the sensory volume:

Turn away from bright lights (or close eyes)

Lower/remove sound if possible (headphones, leave room, close door)

If you have sunglasses or amber glasses, put them on

Why: Your system is overloaded - stop adding to it

STEP 3: GROUND YOUR BODY (1-3 minutes)

Pick what's available - all work:

OPTION A - Body Sway (if standing/space):

Stand with feet shoulder-width

Gently rock side-to-side like grass in breeze

Slow, smooth, rhythmic

Breathe: 4 in, 6 out

Continue 30-60 seconds

OPTION B - Hand Method (if sitting/car/public):

Rest hands comfortably

Press fingertips of one hand into opposite palm

Hold 1-2 seconds, feel contact

Switch hands rhythmically

Breathe: 4 in, 6 out

Continue 1-2 minutes

OPTION C - Quick Alternatives:

Carry something heavy (backpack, groceries, jug)

Deep squat (slow, feel muscles)

Wall push (30 seconds, hard pressure)

Shift weight slowly foot-to-foot

Why: Strong physical sensations override confusing internal signals

STEP 4: HEAT OR SENSORY INTERRUPT (if available, 2-10 minutes)

Option A - Heat:

Warm water on hands/wrists

Hot shower or bath

Splash warm water on face

Warm compress

Heated blanket

Option B - Tart/Sour Interrupt:

Lemonade (sip slowly)

Lemon juice in water

Sour candy

Vinegar water (small amount)

Any tart/citrus drink

Why tart works: Sour taste triggers immediate parasympathetic shift through vagal nerve activation. As you drink, say "I'm safe" or similar calming phrase - this creates a conditioned response over time.

Why heat works: Creates one unified "body is warm" signal instead of chaos

STEP 5: STABILIZE (2-5 minutes)

After the above:

Sit or stand quietly

Keep breathing slowly

Don't rush back into activity

Give yourself permission to recover

IF YOU CAN'T DO ALL STEPS:

Do whatever you CAN access:

Even just slow breathing helps

Even just closing your eyes helps

Even 30 seconds of wall pushing helps

Something is better than nothing.

AFTER THE CRISIS:

When you're stable enough:

Move to a quiet, low-stimulation space if possible

Consider the full ANCOR daily protocol to reduce future episodes

Be gentle with yourself - meltdowns are exhausting

PREVENTIVE USE:

Use this BEFORE full meltdown:

When you first notice "internal pressure" building

When skin starts feeling "electrical" or burning

When sounds/lights start feeling painful

When you feel disconnected from your body

Earlier = more effective

The ANCOR Method - Created by Seth A. Horn

Full method available at: ancormethod.com

This is not medical advice - consult your healthcare provider