ANCOR SAFETY GUIDE

Important Information Before You Start

⚠️ CRITICAL DISCLAIMER

The ANCOR Method is NOT:

A medical treatment

A replacement for professional healthcare

A cure for any condition

Clinically validated therapy (yet)

The ANCOR Method IS:

A self-regulation strategy based on established principles

Shared by an autistic individual based on personal experience

Something to discuss with your healthcare team before starting

Always consult with your doctor, therapist, or other healthcare providers before beginning ANCOR, especially if you have medical conditions or take medications.

WHO SHOULD NOT USE ANCOR (OR SHOULD MODIFY IT SIGNIFICANTLY)

Cardiovascular Conditions

DO NOT use the full ANCOR protocol without medical clearance if you have:

Uncontrolled high blood pressure

Recent heart attack or stroke

Unstable angina

Heart failure

Significant arrhythmias

Any other serious heart condition

Why:

Heavy resistance exercise increases blood pressure acutely

Heat exposure (sauna, hot bath) affects cardiovascular system

Combined effects could be dangerous

What to do instead:

Get medical clearance first

Use only gentle proprioceptive work (light resistance)

Skip or limit heat exposure

Monitor blood pressure

Work with physical therapist

Orthopedic Issues

Use extreme caution or avoid if you have:

Recent injuries (sprains, strains, fractures)

Acute joint pain or swelling

Herniated discs or severe back problems

Post-surgical restrictions

Osteoporosis

Hypermobility disorders (EDS, etc.)

Why: Heavy loading could worsen injuries or cause new ones

What to do instead:

Get clearance from PT or orthopedist

Use modified versions (isometric holds, light resistance)

Focus on non-injured areas

Start very light and progress slowly

Stop immediately if sharp pain occurs

Pregnancy

If you're pregnant:

Consult your OB/GYN before starting

Heat exposure (especially sauna, hot tub) may not be safe, particularly in first trimester

Heavy lifting may need modification

Some supplements may not be recommended

Modifications:

Lighter resistance work

Avoid overheating

Skip supplements unless approved by doctor

Focus on breathing and gentle movement

Autonomic Disorders

If you have POTS, dysautonomia, or other autonomic conditions:

ANCOR may help BUT can also trigger symptoms

Heat exposure can worsen orthostatic intolerance

Exercise intensity needs careful titration

Approach:

Start very conservatively

Monitor heart rate and symptoms closely

May need to skip or limit heat

Work with specialist familiar with your condition

History of Eating Disorders

If you have current or past eating disorder:

Be cautious with exercise components

Track how this affects your relationship with movement

Focus on regulation goals, not body changes

Consider working with therapist familiar with ED

Red flags to watch for:

Exercise becoming compulsive

Using ANCOR to "earn" food or compensate for eating

Increasing intensity/frequency beyond regulation needs

MEDICATION INTERACTIONS

Supplements in ANCOR May Interact With:

Glycine:

May enhance effects of other sedating medications

May interact with clozapine (antipsychotic)

Generally safe but inform your doctor

Magnesium:

Can interact with antibiotics (tetracyclines, quinolones)

May affect blood pressure medications

Can interact with muscle relaxants

Don't take with bisphosphonates

L-Theanine:

May enhance effects of blood pressure medications

May interact with stimulant medications

Generally safe but inform your doctor

NAC:

May interact with nitroglycerin

Can affect blood clotting

May interact with chemotherapy

Tell your doctor if you're taking this

General rule: Tell your healthcare providers about ALL supplements you're taking

Heat Exposure Considerations:

Use caution with heat if you take:

Blood pressure medications

Diuretics ("water pills")

Antihistamines

Antipsychotics

Stimulant medications

Why: These can affect your body's ability to regulate temperature or blood pressure

ABSOLUTE CONTRAINDICATIONS

(DO NOT USE ANCOR IN THESE SITUATIONS)

❌ Active psychosis or severe dissociation

→ Seek emergency psychiatric care instead

❌ Suicidal crisis

→ Call 988 (Suicide & Crisis Lifeline) or go to ER

❌ Acute medical emergency

→ Chest pain, severe headache, stroke symptoms, etc. - call 911

❌ Severe dehydration or heat illness

→ Seek medical care first

❌ Recent concussion (within past few weeks)

→ Get medical clearance before heavy exercise

❌ Uncontrolled seizure disorder

→ Discuss with neurologist first (exercise and heat can affect seizure threshold)

RELATIVE CONTRAINDICATIONS

(Use Modified Version or Get Clearance First)

⚠️ Chronic pain conditions

→ May need PT-guided modifications

⚠️ Chronic fatigue or ME/CFS

→ Exercise can worsen symptoms; may need very gentle versions

⚠️ Significant obesity

→ May need exercise modifications to protect joints

⚠️ Over age 65 or under age 12

→ Adjust intensity and complexity appropriately

⚠️ Severe anxiety or panic disorder

→ Start very gently; heavy breathing work can trigger panic in some people

⚠️ History of heat intolerance

→ Skip or greatly limit heat component

SAFETY DURING PRACTICE

STOP IMMEDIATELY IF YOU EXPERIENCE:

🛑 Chest pain or pressure

🛑 Severe dizziness or lightheadedness

🛑 Difficulty breathing (beyond normal exertion)

🛑 Sharp joint pain

🛑 Severe headache

🛑 Nausea or vomiting

🛑 Visual changes or numbness

🛑 Feeling faint

Then: Rest, hydrate, cool down if overheated. If symptoms don't resolve quickly, seek medical attention.

Normal vs. Concerning Sensations

✓ NORMAL:

Muscle burning during exercise

Muscle soreness 24-48 hours later

Feeling warm/sweaty during heat exposure

Slight breathlessness during exercise

Fatigue after session

Temporary increase in heart rate

✗ NOT NORMAL:

Sharp, stabbing pains

Joint pain that persists

Severe dizziness

Chest discomfort

Extreme weakness

Pain that worsens with movement

Symptoms that last for days

HEAT EXPOSURE SAFETY

Sauna/Hot Tub Guidelines:

Time limits:

First time: 5-8 minutes max

Experienced: 10-15 minutes max

Listen to your body - don't push it

Temperature:

Sauna: 150-175°F typical

Hot tub: 100-104°F max

If it feels unbearable, it's too hot

Hydration:

Drink water before, during, and after

8-16 oz before heat exposure

Sip water during if possible

16-24 oz after

Warning signs:

Extreme dizziness

Rapid heartbeat

Nausea

Feeling faint

Confusion

If these occur: Get out immediately, cool down gradually, hydrate

Never:

Use heat while intoxicated

Fall asleep in sauna/hot tub

Use heat if you're already dehydrated

Stay in if you feel unwell

EXERCISE SAFETY

Proper Form Basics:

Lifting:

Keep back neutral (don't round or hyperextend)

Breathe throughout (don't hold breath during exertion)

Start light and progress gradually

If form breaks down, reduce weight

General:

Warm up with light movement first

Don't bounce or jerk

Full range of motion when possible

Stop if you feel sharp pain

Progressive Overload:

Safe progression:

Week 1-2: Learn movements, very light weight

Week 3-4: Gradually increase to moderate weight

Increase weight by no more than 5-10% per week

If something feels wrong, decrease

Don't:

Jump to heavy weights immediately

Ignore pain to "push through"

Compare yourself to others

Sacrifice form for weight

SUPPLEMENT SAFETY

General Guidelines:

Start low:

Begin with lowest suggested dose

Increase gradually if needed

One new supplement at a time (wait 3-5 days between adding new ones)

Quality matters:

Choose reputable brands

Look for third-party testing (USP, NSF, ConsumerLab)

Check for additives/fillers if you have sensitivities

Storage:

Follow label instructions

Keep away from children

Check expiration dates

Specific Supplement Cautions:

Glycine:

Generally very safe

Rare side effects: mild GI upset, drowsiness

Max suggested: 10g/day (ANCOR uses 2-4g typically)

L-Theanine:

Very safe

Rare side effects: headache, dizziness

Max suggested: 400mg/day

Magnesium:

Too much causes diarrhea (dose-dependent)

Start low and increase gradually

Glycinate form generally better tolerated

Max: 420mg elemental magnesium/day from supplements

NAC:

Can cause GI upset, nausea

Take with food

May have sulfur smell (normal)

Check with doctor if on blood thinners

Myo-Inositol:

Generally safe

Can cause mild GI upset

May affect blood sugar

When to Stop Supplements:

New concerning symptoms appear

Worsening of existing conditions

Medication changes

Pregnancy

Before surgery (tell your surgeon about ALL supplements)

MENTAL HEALTH CONSIDERATIONS

ANCOR Is NOT a Replacement For:

Emergency psychiatric care

Therapy/counseling

Psychiatric medication

Crisis intervention

When to Seek Professional Help Instead:

Seek immediate help if:

You're having thoughts of harming yourself or others

You're experiencing psychosis

You're in severe crisis

Your functioning has significantly deteriorated

Seek professional support if:

Meltdowns are daily and severely impairing

You're unable to work/attend school

Relationships are severely affected

You haven't been evaluated by professionals

ANCOR isn't helping after 6-8 weeks of consistent practice

ANCOR Works Best:

As part of comprehensive care

Alongside therapy if needed

Alongside medication if prescribed

As one tool among many

ENVIRONMENTAL SAFETY

Space Requirements:

For exercise:

Enough room to move safely

Stable floor (not slippery)

Clear of obstacles

Adequate lighting to see what you're doing

For heat:

Well-ventilated area

Emergency exit accessible

Someone aware of what you're doing (if possible)

Equipment Safety:

If using weights:

Start with appropriate weight for your strength

Use equipment as designed

Check for damage before use

Use safety features (collars on barbells, etc.)

SPECIAL POPULATIONS

Adolescents (12-17):

Lighter resistance appropriate

Supervision recommended

Focus on form over load

Shorter sessions

Heat exposure limited

Supplement use: discuss with pediatrician

Older Adults (65+):

Medical clearance recommended

Start very conservatively

Balance and fall risk considerations

May need longer warm-up

Heat tolerance may be reduced

Monitor closely for warning signs

Neurodivergent Individuals with Co-occurring Conditions:

Tailor to your specific needs

May need more modifications

Work with OT if possible

Honor your sensory needs in how you implement

GETTING PROFESSIONAL GUIDANCE

Consider working with these professionals:

Physical Therapist:

For exercise modifications

If you have injuries/pain

To learn proper form

For progressive program design

Occupational Therapist:

For sensory integration support

To integrate ANCOR with other strategies

For adaptations to your specific needs

Exercise Professional:

Personal trainer (preferably with special populations experience)

For learning proper lifting technique

For program design

Medical Doctor:

Before starting if you have health conditions

To discuss supplement use

To monitor any changes in health

For medication interaction questions

Mental Health Professional:

To integrate with therapeutic work

For support with implementation

To address underlying conditions

FINAL SAFETY REMINDERS

✓ Start conservatively - you can always increase intensity

✓ Listen to your body - pain is a signal, not something to ignore

✓ Stay hydrated - especially with heat and exercise

✓ Be patient - don't rush progression

✓ Track your experience - notice patterns and warning signs

✓ Ask for help - don't try to figure everything out alone

✓ Use common sense - if something feels dangerous, don't do it

EMERGENCY CONTACTS

Keep these handy:

911 - Medical emergencies

988 - Suicide & Crisis Lifeline

Your doctor's office:

Your therapist (if applicable):

Emergency contact person:

Remember: ANCOR should help you feel more regulated, not worse. If it's causing problems, stop and reassess. Your safety is the top priority.

Part of the ANCOR Method - Created by Seth A. Horn (2025)

This is not medical advice - always consult healthcare providers