S

TUDENT COPY
I. GENERAL ORIENTATION OF STUDENT SERVICES NOTES
OFFICE NAME STUDENT SERVICES OFFERED
Admission and
Records Center
(ARC)

Center for Counseling

and Student
Development (CCSD)
 Library

Linkages (LNK)
 Management
Information System
(MIS)
Medical & Dental Clinic

Office of Student
Affairs (OSA)
 Research &
Development Center
Extension and
Community Outreach
Sevices (RDC services)

II.SOCIAL ORIENTATION NOTES & ACTIVITIES

I. OBJECTIVES

General Objective

To provide a cohesive program that aims to equip new UBians in their journey as college
students that they may be able to successfully traverse challenges met along the way.

Specific Objectives

a. To provide a virtual general orientation of the different college services;

b. To familiarize students with the University of Baguio vision, mission, objectives
and core values
c. To familiarize students with the campus environment and physical facilities;
 d. To provide a virtual welcoming atmosphere for students to meet faculty, staff,
and continuing students, as well as other new students;
e. To provide a virtual general orientation of what to expect in college;
f. To help the participants have an overview of college life;
g. o enhance the participants’ knowledge of positive adjustment practices;
h. To facilitate activities that will equip students in their overall adjustment to
college; and
i. To encourage the participants to develop a sustained personal program of
wellness/self-care.
j.
History of University of Baguio

The University of Baguio was founded by two educational leaders, ___________________ and
_____________________whose lives have been dedicated to the education of the youth. Their
burden for educating the _________ was spurred by the condition of the country after
_____________________.

In August 1948 they established a humble school named Baguio Technical and Commercial
Institute, otherwise known as “________________”. After two decades of service, the school
became a University and was officially called University of Baguio in _______________.

Over the years the University has successfully travailed challenges brought by disasters and the
changing times. From five course offerings it has grown into an autonomous University. It now
offers _____ undergraduate programs, _____graduate programs and ____ short-term programs,
a
Laboratory Elementary School, a High School and a Science High School which both have
Grades 7 to 12. Truly, it is an education pioneer and leader in the country.

Now the University continues to pursue ________________ in

providing the quality education to an evolving community; reaching even greater heights in its
journey!

UB LOYALTY SONG

UB dear our Alma Mater

Nest of love and care all free
Pride of our mountain city
Dear to us you’ll ever be
With our voices loud and clear
We will sing our songs of thee

To thy banner of red and white

And thy uniform of gray
With the wisdom God has sown
We will win more fame for thee.

A look at comparisons between high school and college:

HIGHSCHOOL COLLEGE
You know everyone in class.
Your time and schedule are dictated.
Teachers read from textbooks they use.
You study at home before a test.
You write notes for friends.
You have a full day of classes.
You have adults telling you what’s expected of
you.
Attendance is mandatory.

SCHEDULE ACTIVITY/IES
DAY 1
Morning General Orientation:
session College services and university life in general:
8:00-11:45
Admission & Records Center (ARC), Center for Counseling and
Student Development (CCSD), Extension and Community
Outreach Services (ECOS), Library, Linkages Office,
Management Information System (MIS), Medical & Dental Clinic,
Office of Student Affairs (OSA), Research & Development Center
(RDC), Student Accounts Office

Afternoon I. Course Overview

Session “Getting to know you activity”;
1:00-2:00
Course Objectives;
Brief History of the University; Overview of College life
 2:00-3:20 II. The UBianSurvival Kit
Overview of the wellness model; The creative self: a) goal
setting b) the art of academic preparation-developing good
study habits and using available resources such as the library

3:30-4:15 The creative self: budgeting

4:15-5:00 The coping self:

a) stress management

DAY 2

8:00-9:15 Review of Day 1 topics

The coping self: b) resilience.

9:15-11:00 The Social Self: a) connecting with others & b) diversity and me

11:00-12:00 The Essential Self & Physical Self: Spirituality & meaning-making

1:00-2:30 The Essential Self & Physical Self, Self-care

2:30-3:00 The Essential Self & Physical Self: Physical Fitness

3:00-4:30 CULMINATING ACTIVITY

“Living through a time of crisis activity”

4:30-5:00 Closing
Social orientation e-evaluation

THE UBIAN WELLNESS KIT: THE CREATIVE SELF

DEFINITION OF TERMS:

d.1 goal: an aim or desired result

d.2 immediate goals: daily goals, done everyday
d.3 short term goals: to be done in the near future: week, month, less
than a year
d.4 long term goals: will be done in the future: will take a year or
more

CHARACTERISTICS OF GOALS:

S
M
A
R
T

THE ART OF ACADEMIC PREPARATION

a. Good Study Habits:

a. ______________________- have a planner, write-down assignments, things to do, etc. b.

_________________________________- how will you be graded, be guided by the provided
course outline or syllabi.
c. _________________________- the habit helps you absorb key terms and ideas more quickly d.
__________________________- fight off distractions when a teacher is explaining. Listen for his/her
cues such as “This is important…” or “Take note of this class”, there is a likelihood that it will appear in
the examination.
e. _________________________________________________- knowing that you have a specific
 time and place for studying lessens stress and distractors, thus increasing your focus on the task at
hand f. ___________________________________ – stay caught up with the things that have to be
done ( reading requirements)
g. ____________________________- have an ample time for preparing for examinations, quizzes,
projects, etc. Avoid cramming as much as possible.
h. _____________________________________ – grab opportunities for help: the teacher
himself/herself for a one-on-one, a classmate or two who understood the topic, etc.
i. _____________________________ – studying in groups can help with difficult topics and course
materials. j. ____________________________- having it can make all the difference.

Maximizing University Resources:

Learning Styles
c.1 Myths and Facts:

Myth 1: We must be sitting in a chair at all times in order to learn.

Fact1: Our ability to learn by experience diminishes in direct proportion to the amount of time we spend
sitting.

Myth 2: The person who does the most listening does the most learning.
Fact 2: The person who does the most talking, moving or writing is doing the most learning.

Myth3: If we’d only listen, we’d remember more.

Fact 3: We learn and remember 80 % to 90 % of what we say and do.

Myth 4: The more serious the learning is, the more that we will remember.
Fact 4: We learn and remember best when we are engaged and when we enjoy what we are doing.

FACTS!FACTS!FACTS!

THE FACT IS…

⮚ _____ of learning and development comes from the formal training.
⮚ _____ of learning comes from feedback and from observing and working with role
models.
⮚ _____ of learning and development takes place from real- life and on-the-job experiences,
tasks, and problem solving.
⮚ EVERY PERSON HAS THE CAPABILTY AND ABILITY TO LEARN.

LEARNING STYLES

What it means:

______________________: Learn through seeing: images, pictures, diagram, colors,

maps, etc. ∙ Has a good sense of direction
∙ Typically, has a good dress sense and color balance (although not always!)

______________________: Learn through listening: sounds and music

∙ Good sense of pitch and rhythm.
∙ Typically can sing, play a musical instrument, or identify the sound of different instruments.

_____________________________: Learn through moving, doing and touching.

∙ Use sense of touch to learn about the world.
∙ Typically, like sports and exercise.
∙ Like to think out issues, ideas and problems while exercising.
 ∙ Typically, use larger hand gestures to communicate.

What type of learner are you?

BUDGETING FOR STUDENTS

What is it?

Why is it important?

∙ It ensures that you are not spending more than what you have.
∙ Challenges you to plan for short term and long term expenses.
∙ You get to track your income and see if you get to save and stay out of debt.

Tips

a. Track
b. Make
c. Avoid
d. Do
e. Revisit
f. Set
g. Congratulate yourself

THE UBIAN WELLNESS KIT: THE COPING SELF

STRESS MANAGEMENT

Key Terms

Stress- a mental pressure placed on an individual by a demanding situation

Eustress- stress whose level is high enough to motivate
Distress- stress which is too low or too high; the body starts responding negatively.
Stress Reactions

Physical: muscle tension, back pain, headache/dizziness, grinding teeth, stomach ache, heartburn,
diarhhea/constipation, abdominal pain, cold/flu/allergy, skin rash, dryness of mouth/sore throat, laryngitis

Behavioral :loss of appetite/overeating, smoking, drinking, taking in pain relievers, taking in drugs,
withdrawing, blaming/ridiculing others, feeling victimized, difficulty completing tasks, hard to focus,
distant/uninvolved

Emotional: Nervousness/anxiety, trembling, tic/twitch, heigtened emotions, worrying, irritable, fatigue,

hopeless, crying easily, over sleeping, having mental blank

Myths of Stress

All stress is _________.

Stress will _________________ you.
What stresses you out also stresses me out.
No _________________, no ________________
Only major symtoms of stress are harmful.

Sources of Stress/Stressors

External Stressors:
physical environment
crowded places, uncollected garbage, noise etc.
social interaction – party, gatherings, etc.organizational- rules and regulations,
processes major life events- separation, death, etc.
daily hassles- traffic, queue while waiting at jeepney stations, etc.

Internal Stressors:
Negative self-talk- unable to appreciate one’s self (strengths, weaknesses, etc.)
Lifestyle choices- partying, eating out, drinking spree
Personality
Mind-traps- “ I can only do this…”, “ I am not good enough…”

Possible Stressors in College:

Academic pressure – requirements, examinations, tests, etc.

Financial concerns - low allowance, etc.
Peer pressure
Full schedule – spreading one’s self too thing, too many commitments, etc.
Balancing studies and social life- requirements + time with friends
Social relationships – interacting/relating with friends, teachers, classmates, etc.
Romantic relationships
Family matters
Homesickness
Adjustment

Stress Management/Wellness practices

Nutrition- natural vs. ___________________/

P____________ a___________
Exposure ________________________- beach, parks, fauna, etc.
R__________ and sound ____________
___________ and ____________ the use of resources-time, energy,
money __________________ to virtual environment and use of
electronic gadgets ___________oneself
Learn the art of ________________: neutral, objective, open-
minded ____________wholeheartedly
Be ______________for everything
Choose your ________and _______________
P____________
_____________ who you are
Find _____________ in what we do
F____________
_________________ the future

RESILIENCE

What it is:
What its dimensions or elements are:
Acceptance
Self-esteem
Religiousity
social competence
optimism
independence
initiative to cope
Humor
Purpose
perseverance

Characteristics of a resilient individual:

looks for _____________________ in problems

has a ________________ attitude
fights the ____________ mentality
finds their _____________in every situation
overcomes ________________
learns from _______________

THE UBIAN WELLNESS KIT: THE COPING SELF

STRESS MANAGEMENT

Key Terms

Stress- a mental pressure placed on an individual by a demanding

situation Eustress- stress whose level is high enough to motivate
Distress- stress which is too low or too high; the body starts responding negatively.

C. Stress Reactions

C.1 Physical:

muscle tension, back pain, headache/dizziness, grinding teeth, stomach ache, heartburn,
diarhhea/constipation, abdominal pain, cold/flu/allergy, skin rash, dryness of mouth/sore throat,
laryngitis

C.2 Behavioral

loss of appetite/overeating, smoking, drinking, taking in pain relievers, taking in drugs,

withdrawing, blaming/ridiculing others, feeling victimized, difficulty completing tasks, hard to
focus, distant/uninvolved

C.3 Emotional

Nervousness/anxiety, trembling, tic/twitch, heigtened emotions, worrying, irritable, fatigue,

hopeless, crying easily, over sleeping, having mental blank

C.4 Myths of Stress

1. All stress is bad.

2. Stress will not hurt you.
3. What stresses you out also stresses me out.
4. No symptoms, no stress.
5. Only major symtoms of stress are harmful.

C.5 Sources of Stress/Stressors

External Stressors:
physical environment- crowded places, uncollected garbage, noise etc.
social interaction – party, gatherings, etc.
organizational- rules and regulations, processes
major life events- separation, death, etc.
daily hassles- traffic, queue while waiting at jeepney stations, etc.
 Internal Stressors:
Negative self-talk- unable to appreciate one’s self (strengths, weaknesses, etc.)
Lifestyle choices- partying, eating out, drinking spree
Personality
Mind-traps- “ I can only do this…”, “ I am not good enough…”

Possible Stressors in College:

Academic pressure – requirements, examinations, tests, etc.
Financial concerns - low allowance, etc.
Peer pressure
Full schedule – spreading one’s self too thin, too many commitments, etc.
Balancing studies and social life- requirements + time with friends
Social relationships – interacting/relating with friends, teachers, classmates, etc.
Romantic relationships
Family matters
Homesickness
Adjustment

THE UBIAN WELLNESS KIT: THE SOCIAL SELF

CONNECTING WITH OTHERS

Revisiting my Social Skills

Social skills is considered as one of the most important sets of of abilities we need to have. It helps us
meet and relate well with people and progress further in our endeavors and relationships.

Know how to build rapport

Definitions:

Just some tips:

check your _________________

know the basics of
find ______________________

Listening:
Definitions:

five key elements:

pay attention, show that you are listening, provide feedback, old off judgment, respond
appropriately

Just some tips:

face the speaker, focus on what he/she is saying, engage yourself, maintain eye contact,
minimize external distractions

Interest in others’ situation

a conversation with the interest of others increases one’s comfort levels and makes them
feel interesting.

Know when and how much to disclose

talking about one’s self too much or too early is a major turn-off; disclose personal facts
as conversations and relationships progress

DIVERSITY AND ME (promoting multiculturalism)

Meaning
Elements of Diversity

Overcoming diversity: Intercultural awareness

What is it?

Key concepts:

Just some tips:

Learn to analyze a situation from all angles; viewpoints differ from each other
Always show respect and consideration for others, even when you DISAGREE
Take responsibility for own actions
Show courtesy

Conflict resolution

What is it?

What are the benefits?

__________________________- going through the process of resolving conflict expands people's
awareness, and gives them an insight into how they can achieve their goals without undermining others.
__________________________ When you resolve conflict effectively, team members can develop
stronger mutual respect, and a renewed faith in their ability to work together.
__________________________ Conflict pushes individuals to examine their goals and expectations
closely, helping them to understand the things that are most important to them, sharpening their focus,
and enhancing their effectiveness.

When is it needed?

What are the steps in resolving conflicts?

1. Understand
2. Communicate
3. Brainstorm
4. Choose
In conflict resolution, the best solution is the solution that is best for both sides. Of course, that's not always possible
to find, but you should use all your resources to solve your conflict as smoothly as you can.

Resolving conflicts with friends

∙ Remain calm. Recognize when you are becoming defensive or too emotional. ∙
Do not blame or accuse each other.
∙ Focus on the issue at hand, not the way you are feeling toward each other.
∙ Explore underlying issues.
∙ Accept that each other’s perspective is different, but not wrong.
∙ Be willing to apologize and forgive.

THE UBIAN WELLNESS KIT: THE ESSENTIAL SELF AND PHYSICAL SELF

Spirituality and meaning-making (Spiritual wellness)

Concept/Definition
Importance
1. It helps us a_____________ our life experiences for what they are.
2. It helps us set a ___________between our inner self (our total self) with the outside
world/environment.
3. A cultivated spirituality helps address _____________________.
4. It provides __________________ and ___________
5. It gives the feeling that there is ________________ you can turn to when you are facing adverse
situations.
6. It ________________ you with peace of mind and become better equipped to face the challenges
of life.

Developing one’s spirituality.

1. Spend time ____________, take time to think about who you are.
2. Practice ____________________.
3. Practice ____________________.
4. Regularly _________________in church activities (may not be applicable to
all) 5. Read ________________ literature.

Self-care and Physical Fitness

Concept/Definition

Benefits

∙ Identify and _____________ the general challenges;

∙ Be _____________of personal vulnerabilities;
∙ Achieve more ______________ in life.

Self-care exercises and activities

Healthy eating
GRAINS VEGETABLES FRUITS MILK MEATS & BEANS

Eat at least 3 Vary your Focus on fruits Get your Go lean with
oz. of whole- veggies calcium rich protein
grain Eat a variety of foods
cereals, breads, Eat more dark fruit Choose low-fat
rice or pasta green veggies ( Go low-fat or or lean meat
everyday broccoli, Go easy on fat free when and
malunggay, fruit juices you poultry
1 oz. : I slice of kangkong ,etc. ), choose milk,
bread, ½ cup yogurt, and Broil or grill it
cooked rice or orange other milk
pasta, 1 cup vegetables products Vary your
breakfast cereals (carrots, sweet protein routine:
potatoes, choose
etc. ), dry more fish,
beans & peas beans, peas,
nuts and
seeds

Eat 6 oz. every Eat 2 ½ cups Eat 2 cups Get 3 cups Eat 5 ½ oz.
day every day every day every day every day
 a. find balance between food and physical activity
∙ Be physically active for at least 30 minutes most days of the week
∙ About 60 minutes a day of physical activity may be needed to prevent weight gain. ∙
Children and teenagers should be physically active for 60 minutes every day or most days.

b. Know the limits on fats, sugars and salt

∙ Make most of your fat sources from fish, nuts and vegetable oils
∙ Limit solid fats like butter, stick margarine, lard, as well as food that contain these ∙
Choose food and beverages low in added sugars.

Physical fitness and immunity: getting regular exercise and taking steps to protect one’s

self Tips for increasing physical activity- choose activities that you enjoy and can do

regularly. At home:

At play:

Time management:

Relaxation

Assertiveness

Be good to self!

Developing a self-care plan

What do you do for self-care now? What are the good things that you are already
doing?
 Goal- setting worksheet

GOAL/s FOR THIS YEAR GOAL/s WITHIN THE NEXT 4 YEARS GOAL/s WITHIN 10 YEARS

Personal Have a regular physical wellness program Be in a romantic relationship

e.g. lose 2 kilos

Career Have competitive grades (80 & Be in a course-related job

e.g. develop good study habits above) especially in major subjects

Financial save 200 a month save 1000 a month

e.g. save 100 a month

Family Spend more holidays together Give them a trip treat

e.g. communicate regularly

MY SELF-REPORT WORKSHEET
Month________________
Income
 Item Amount

Estimated income/Allowance from

parents/guardians

Other sources of income

TOTAL

Expenses
Item Amount

Cellphone

Entertainment

Groceries

Healthcare

Laundry

Meals

Rent

Utilities (electricity, water,etc.)

Others

TOTAL

Semester Costs
Item Amount

Tuition

Lab fees

books

Transportation

Others

TOTAL

How am I doing?
 Item Amount

Montly Income

Monthly expenses

Semester Expenses

Difference

SAVINGS
MY MONEY MAP (SAMPLE)

TRANSPORTATION

FOOD/MEALS

HEALTHCARE

RENT
ALLOWANCE : 100 %
 EMERGENCY FUNDS ENTERTAINMENT

UTILITIES
 GROCERIES

WELLNESS WORKSHEET

STOP START CONTINUE

WRITE THINKING PATTERNS, LIST DOWN WELLNESS IDENTIFY WELLNESS PRACTICES
BEHAVIOR OR CURRENT PRACTICES THAT YOU WISH TO YOU HAVE BEEN DOING IN THE
PRACTICES THAT YOU WILL BEGIN DOING FROM NOW ON. PAST AND WHICH YOU BELIEVE
LEAVE BEHIND FROM NOW ON. ARE STILL WORKING FOR YOU.
RESILIENCE REFLECTION ACTIVITY

INSTRUCTIONS: ASSESS YOURSELF IN THE FOLLOWING DIMENSIONS OF RESILIENCE BY RATING YOURSELF USING THE FOLLOWING
SCALE: 1- Not true of me 3 – mostly true of me
2 – Somehow true of me 4 – always true of me
1 2 3 4 COMMENTS/REMARKS
( If it is an area which you want to work on,
write how you intend to do this)

1. I pray to God/ I pray.

2. I believe that if others can, I also can

3. I accept the fact that problems are part of life

4. I think of my goals in life

5. I think of problems as learning opportunities

6. I tell myself that I have to face my problems independently

7. I do activities that I enjoy

8. I tell my problems to my friends

9. I need to continue living despite of my problems

10. I don’t take problems too seriously

HOW ARE MY SOCIAL SKILLS CHECKLIST
INSTRUCTIONS: I. THIS IS NOT A TEST, THE CHECKLIST WILL HELP YOU DETERMINE WHICH SKILLS USED WHEN DEALING WITH OTHER PEOPLE
NEEDS IMPROVEMENT. RATE YOURSELF USING THE FOLLOWING SCALE BY CHECKING THE APPROPRIATE BOX: 1- Hardly ever 2 – sometimes 3 –
almost always 4 – always
1 2 3 4

1. Listening: I can pay attention to someone who is talking.

2. Starting a conversation: I can talk to others about simple or complicated topics.

3. Asking a question: I can decide what question to ask someone and then ask it.

4. Saying thank you: I let people know that I am thankful for things.

5. Introducing self: I go up to people on my own and meet them.

6. Introducing other people: I help people meet each other.

7. Asking for help: I request assistance when I need it.

8. Knowing my feelings: I am aware of what emotions I am feeling.

9. Expressing my feelings: I let others know what emotions I am feeling.

10. Asking permission: I know when I need permission and what I need to do to get it.

11. Helping others: I help others when they need or want it.

12. Dealing with someone of a different age: I can get along with someone older or younger than I am.

II. FROM YOUR COMPLETED CHECKLIST, LIST THE TOP3 SKILLS WHICH YOU NEED TO WORK ON (RATED AS 1 OR 2)
THEN WITH A PARTNER, IDENTIFY AT LEAST THREE STEPS NEEDED TO ENHANCE THE SKILL.
SKILL STEPS

1. a.

b.

c.

2. a.

b.
 c.

3. a.

b.

c.

Key-phrase reflective writing

INSTRUCTIONS: This is a 10 minute activity. Once you have finished reading the quote, identify the phrase which struck you most and explain
why these words left a deep impression on you.
 “Always continue
to grow. It is
possible to achieve
what

you wish if you take the time to learn who you are, and
willing to be who you were meant to be…”
-Embellished Minds
BE GOOD TO SELF
“Tips for vitality and serenity”

INTRUCTIONS: A. Read the different tips and assess yourself:

1. Be realistic- accept your basic personality, use your strengths and accept your weaknesses.
2. Appreciate what you have- rather than focusing on what you don’t have.
3. Say “ No!” – you are no good to anyone if you are exhausted, resentful, and over stretched. 4. Say
“ Yes!” – list what you want and go for it. You will experience more joy and pleasure in life. 5. Move
your body- stretch, strengthen and get your heart pumping. You will look and feel better. 6. Sleep-
you know how much rest you need; aim to get it.
 7. Choose food wisely- include plenty of whole grains, vegetables and fruit, eat some protein and avoid excess sugar, fat
and salt. Stop eating when slightly full.
8. Enjoy simple, everyday pleasures – it will brighten each day.
9. Reduce guilt – be clear on what you can and cannot control and move on.
10. Live in the present – rather than dwelling on the past or worrying about the future.
11. Feel your feelings – and express them in healthy ways.
12. Learn more – it is one of the best ways to reduce tension.
13. Keep hopeful – a positive attitude helps create positive outcomes.
14. Try new things- take a risk, keep an open mind, invite spontaneity…it keeps life fresh.
15. Recognize when you need help – and ask for it.
16. Take a quiet time – it is important to reflect and contemplate.
17. Remember to relax – and breathe deeply.
18. Communicate openly and honestly – to avoid conflict and confusion.
19. Embrace creative expression –dance, music, art and writing powerful and magical resources.
20. Connect with your “spiritual self” – however you define it.
21. Listen to your intuition – it has very good advice.
22. Follow your dreams – and keep dreaming… it creates happy people.

b. Which tips are you already practicing consistently?

1. ________________________________________

2. ________________________________________

3. ________________________________________

c. Which tips need to be improved?

1. _______________________________________

2. _______________________________________

3. _______________________________________

d. How do you intend to improve your answers in c?

Maintenance self-care activity

 MIND BODY

Current practice Current practice

New practice New practice

EMOTIONS SPIRIT

Current practice Current practice

New practice
New practice

SCHOOL RELATIONSHIPS

Current practice Current practice

New practice New practice

CULMINATING ACTIVITY NOTES

 I. The impact of COVID-19 Pandemic

1. _________________: people are expected to follow health protocols

e.g. wearing of masks, social distancing, frequent hand washing. Etc.
(the facilitator may opt to ask the students to share their knowledge or
observations);

2. __________________: loss of jobs, increase in unemployment;

There are reports of people dying because of hunger-no jobs to
sustain their physical needs such as food

3. __________________: increased cases on depression, anxiety and

trauma; more reports of people taking their lives all over the world

II. Harnessing positive emotions, a way of living through the “now normal”

Ways to increase positive emotions:

1. A

2. S

3. L

4. H

5. M

6. M

7. C

8. E

Prepared by: Edited by:

Leny O. Estacio, RGC Dr. Aida A. Dapiawen

CCSD, Director Dean, STELA

Approved by:

Dr. Janice Kaylyn K. Lonogan

Vice President for Academic Affairs