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