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A STEP 3
Divide your situation into things you can control (your reactions, your preparation) vs. things you cannot control (other people, the weather, past mistakes).
Focus your energy:
Let go of the external things you can't influence to lighten your load.
M STEP 4
Do a quick physical stretch, roll your shoulders, or mentally zoom out. Shift your focus to a calming sensory detail nearby (something you can see or hear).
Try it: Roll your shoulders backward three times!
⚖️ Balance your mind like a sure-footed mountain climber. Release the extra weight.
Forward Progress
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A
STEP 5
Big tasks feel overwhelming. Break them down into one single, micro-step you can take in the next 10 minutes.
Overwhelmed by homework? Write down just the first question.
Worried about a test? Read one single page of notes.
A llama doesn't jump directly to the peak of the Andes. It takes one deliberate step, then another, then another.
Tiny steps yield massive climbs!
👟 Every mountain is climbed step by step. What's your next tiny step?
Interactive Lab
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Group Challenge
Let's put the L.L.A.M.A. framework to the test using a real-world scenario. How can we transform this stressful situation?
The Scenario
"You have a big math presentation tomorrow. Your stomach feels tight, your palms are sweaty, and you are worried you will forget what to say."
1. L - Label It
Name the nervous energy.
2. L - Let's Breathe
Take box breaths.
3. A - Assess
Control my prep; release reactions.
4. M & A - Move & Action
Stretch, then write index card notes.
💬 Turn to your neighbor and share: How would you tackle Step A (Action Plan) for this math stressor? Teamwork makes the calm work!
Calm Commitment
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🌟 Congratulations! You are now a certified Llama Calm Expert
"When stress starts to pile like heavy packs,
I'll stop, reflect, and relax.
I'll name the feeling, breathe with care,
And climb up my mountain with steps to spare!"
1. Spot the Signal
2. Apply L.L.A.M.A.
3. Take One Step
💚 Keep this pledge in your heart. Go forth and stay cool!
