Empowering the Self

1st Year - 1st Semester

● Jardin dela Infancia (Kindergarten)-28 enrollees

● Clase Infirma (Primary course) - 51 enrollees
Founded in June 03, 1907
Founders: ● Clase Media (Intermediate course)-33 enrollees
● Librada Avelino - taught and became ● Secondary course - 11 enrollees
principal.
● Carmen de Luna
● Fernando Salas Mid-1990s - Mendiola
2004 (Malolos) - integrated school was formally
● capital: 750 (250 pesos each) phased out (last in Malolos from 2004 and 2001)
sy 2014-2015 - Integrated school in Malolos was
1907 CENTRO ESCOLAR DE SENORITAS offered again
● a small school for girls 1910 - The school began to offer other courses which
was later elevated to a four year course, was offered
1932 - The school was granted university status
alongside the regular general High school
1932 - The school began to operate as a university
CEU provides over 50 globally competitive academic
programs
FIRST SCHOOL BUILDING
CEU has 5 campuses: The school building of Centro Escolar de Señoritas was
● Manila located at Calzada de Iris former Paseo de Azcarraga,
● Malolos (June 1978) now Claro M. Recto Avenue.
● Gil Puyat, Makati (March 22, 2005)
○ Programs responded to the global The facilities had modest beginnings, 3-4 rough benches
market and first class health science without back, a blackboard and few books.
programs
● CEU Makati- Legaspi Village in 2007
● Las Pinas ● Librada Avelino 1907-1934
INTRODUCTION ● Carmen De Luna 1934-1962
The school was conceived out of nationalistic ideas. ● Pilar H. Lim 1962-1972
Prior to the founding of Centro Escolar de Senoritas, ● Dionisio Tiongco 1972-1992
Librada Avelino taught and became principal. She ● Dr. Lourdes T. Echauz 1992-2002
opened a school of her own, but had to close it because ● Dr. Rosita Navarro 2002-2006
of uncertainties in the political climate at that time. She ● Dr. Ma. Cristina Padolina 2006-Present
would open a school again but for some reasons beyond
her control, she had to close it. V - valuing others, caring for them, and empowering
them
She continued teaching and became principal, but she A - accountability, integrity, and trustworthiness
gave up the idea of establishing another school again. L - lifelong learning as individual and as an organization
This idea she shared with her friends Carmen de Luna U - unity, teamwork and loyalty
and Fernando Salas E - excellence in all endeavors
S - social responsibility as citizens of the Filipino nation
The three friends were able to put up a modest capital to and of the world
start a school. Each of them gave equal shares of 250
pesos each. CEU MALOLOS
● The birth of CEU Malolos came at the time when
Centro Escolar de Senoritas was Integrated School the government was making educational
(1907 -2004) (2014-present) opportunities available outside the heavily
● It started its operation in 1907 congested Metro Manila area. CEU Malolos at

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Km. 44 McArthur Highway, Malolos, Bulacan support services in the three campuses, Manila,
was established as the university's expansion Makati and malolos.
site in June 1978. ● The documentation of ceu's policies and
procedures are contained in 14 manuals ceu's
CEU MAKATI qms is iso certified since 2001
● Two years before CEU's Centennial celebration, Quality Policy
on March 22, 2005, the community witnessed ● Centro Escolar University is committed to
the birth of CEU Makati, Gil Puyat Campus. provide quality education effectively and
● Dr. Ma Cristina Padolina spearheaded the efficiently through a continuously improved
opening of the second campus of CEU Makati- organizational system consisting of individuals
Legaspi Village in 2007, to address clamor and imbued with professionalism and strong sense
the need for lifelong learning in the light of of caring, service and collaboration.
continuing scientific and technological
innovations and change. QUALITY OBJECTIVES
1. Practice and promote good stewardship of the
SAMPAGUITA INTERLUDE environment:
● Sampaguita Interlude is a tradition in the Centro 2. Develop and inspire/motivate/nurture qualified
Escolar University which is celebrated a few and competent human resources;
days before 1 hny marks the symbolic formal 3. Attain organizational unity and effectiveness;
turnover of duties and responsibilities of the 4. Ensure functional and efficient systems;
graduating seniors to the juniors who will 5. Disseminate accurate information efficiently to
succeed them. During this, the students will sing the different functions:
the Sampaguita Interlude Songs, perform 6. Identify and respond to the needs of the
actions and steps, and go to their formation to University community:
make the image of flowers and the letters, CEU 7. Provide adequate resources and facilities; and
● The Sampaguita has been chosen as the flower 8. Improve quality services continuously through a
emblem of the ceremony The flower is the responsive feedback mechanism
traditional symbol of the ideal Filipino, and
consequently, the ideal Escolarians for its
qualities: modest like the spotless whiteness of CEU Scheme to Award Relevant Suggestions
its petals, loyal and sincere like the lingering ● CEU STARS is intended to encourage students,
sweetness of its fragrance; firm and courageous visitors, parents, alumni, faculty members, and
like its green stalks and sturdy sepals. employees to put forward creative ideas that will
enhance the operations in the University.
THIS TRADITION BEGAN AS AN ALL-FEMALE
PERFORMANCE AND LATER ON INCLUDED MALES. Criteria for Rating the Suggestion:
30%-Potential Impact (covers customer
● Torch-Symbol of responsibility satisfaction, operations, and extent scope
● Book-Symbol of knowledge 30%-Implementable and Useful
● Sampaguita-Culture and tradition of a true 20%-Novel
Filipino 20%- Aligned to VMG

QUALITY MANAGEMENT SYSTEM The 7s is an important tool in assessing the quality of

● CEU maintains and implements an iso certified work within the CEU community.
oms under the 9001:2015 standard. The ● 7s comes from 5 japanese words that have been
management system covers both academic and translated into english. while the actual english
translation may vary depending on the

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organization practicing it. the meaning remains prevalent. Librada Avelino used the Spanish language
the same. the 7s are 7as follows: as one of her methods of instruction.

SORT Later on, the Spanish version was translated into

● Means clearing the work area. Filipino. It is, therefore, important for a school to have an
- should have only the items needed -all others Alma mater hymn and for the students to know and
should be clear memorize the school anthem as well. Knowing and
- to clear the area means to organize the work singing the CEU hymn from the heart gives us a sense
place so that it becomes more effective and of belongingness, pride, joy and loyalty to the school. It
efficient to work at. serves as a unique identity for the school and its
students.
SET IN ORDER
● Means designating a proper location for every CEU Hymn
item. Mabuhay ka, Mahal naming pamantasan
- Everything in the work area should have a place Papuri sa dakilang Centro Escolar
and should be in its place. Ika'y dambana ng pag-ibig sa bayan
At agham na sadyang matagumpay
SHINE
● Means keeping the workplace clean. Kapag ang diwa ng 'yong mga himig
- exert effort in housekeeping. improving the Lumago na sa puso't dibdib
appearance, maintaining the cleanliness, and Sabay-sabay na ipagsisigawan
doing preventive housekeeping. Mabuhay ka, dakilang Centro Escolar!
Centro Escolar! Centro Escolar!
STANDARDIZE
● Means everyone is doing the same things the
same way. HIMNO DEL CENTRO ESCOLAR
Dios te salve colegio querido
SAFETY Gloria a ti noble Centro Escolar Del
● Is the condition of being protected against amor a la patria santuario
physical, social, spiritual, financial, political, De la ciencia triumfante solar
emotional, occupational, psychological,
educational, or other types or consequences of Mientras puedan el himno sonoro
failure, damage, error, accident, harm or any Del amor a sus almas cantar
other event that could be considered non- Gritaran sus alumnas a coro
desirable. Gloria a ti, noble Centro Escolar
Centro Escolar! Centro Escolar!
SECURITY
● Confidentiality -Integrity -Availability

SUSTAIN
● Means embedding the 7s into the culture.

CEU HYMN
An Alma mater hymn is the official "anthem" of an
educational institution. Centro Escolar Hymn was first
written in Spanish because Librada Avelino grew up
during the time when Filipino-Hispano culture was

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SELF-CONCEPT Congruence is where the self-image is similar to the

Self-Concept ideal self while
● paniniwala ● Ex. Gusto mo maging dean’s lister, tas nag aaral
● Each of us has our self-concept. At the ka mabuti (rare to be achieved)
beginning of the lesson, you were asked to think
and write your best and worst traits. Your Incongruence is the opposite of it and has minimal
answers were based on how you perceive similarities only. Congruence can be achieved but it can
yourself and how others might think of you, be a rare scenario.
which are both parts of self-concept. ● Ex.Gusto mo maging teacher pero ayaw mo sa
● Self-concept is defined by Carl Rogers as "the bata
organized, consistent set of perceptions and
beliefs about oneself." Reflecting on your self-concept is an important step
● (Consistent na tingin at paniniwala sa sarili mo towards self-empowerment. Now that you know what
self-concept is and what it comprises, it's time to think
There are three components of self-concept according to about how well you really know yourself
Carl Rogers (1959):
FACTORS THAT AFFECT SELF-CONCEPT
THESE CAN EITHER SUPPORT OR HINDER THE
WAY WE PERCEIVE OURSELVES

1 SOCIO-ECONOMIC STATUS
● It includes your background such as educational
attainment, income. wealth. family status. If you
Self image have the ability to acquire material things and
- the way we see ourselves achieve things in your life, you may view
- Our self-image does not always reflect reality or yourself positively. However if it's difficult for you,
we may see ourselves differently from how it could affect your self-concept differently.
others see us. ● Ex. Need ng book, makakabili ka?
● Bat yung iba kahit di naghihirap may pera
Self-esteem
- Confidence 2 NAMES AND NICKNAMES
- How much we value ourselves ● Names given to you can affect the way you look
- This can be in a positive (high self-esteem) or at yourself especially if these are based on
negative (low self-esteem) way, Our self-esteem physical aspects or characteristics and even
also changes depending on the person we're your background. If people call you positive
interacting with or the situation we are names or compliments. it can affect your
experiencing. self-concept positively. While names that can be
- depende sa kausap mong tao insulting can lower your self-esteem. Whether
It's positive or negative, you are likely to view or
Ideal self (future) identify yourself as someone fit for that name.
- who you want to be Even the origins of our names can give a boost
- Just like in self-image(present), what you want to our self-esteem especially.
to be may not be consistent with who you really ● Ex. Bat pag sinabi ka ng mataba, naiinis ka- it
are now and what you are experiencing in can affect
reality. This is where the incongruence and (Positive names=positive concept (uy pogi bili
congruence happen. ka-compliment
Insulting=lower your self esteem)

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(Tinawag na chubby yung pinsan, particular ideal self that you might try to fit in in
maco-conscious siya, kahit bata pa sila. Naglinis order to maintain the social relationship
siya para maburn nakatulong perong ang bata ● Para maging fit ka may ginagawa ka, good
pa) barkada
● Cat-calling sexual (how relevant ● Bad barkada, hahatak pababa, bad influence
sexy (iba iniisip)
6 INTELLIGENCE AND ABILITIES
3 APPEARANCE ● Our cognitive skills, creativity, and other abilities
● This can be how you present yourself such as and skills can form a particular understanding of
the way you dress. your posture, your facial who we are, how we value ourselves, and who
expression, etc. Physical appearance can be we want to be. As a student, if you are showing
one of the biggest sources of our self-esteem consistent high grades to all your subjects,
and we give importance to it simply because this somehow you can perceive yourself as smart
is the first thing that people will see. If we don't and/or hardworking which results in you giving
present ourselves physically appealing to other, higher importance to yourself and your efforts
it can negatively affect you. Feeling good about (high self-esteem) Then, seeing as acquiring
your appearance and when people notice this higher grades creates a positive impact, this
can give you a more positive self-concept. forms your ideal self of what is acceptable to
Remember to avoid judging someone just your status as a student and even in personal
because they give greater importance to their aspects.
physical appearance. We all have different ● Hindi ako tanga, mataas grade ko
perceptions of ourselves. ● Know your worth
● Una nakikita ng tao, physical appearance
● Nagliptint maarte na? Hindi naman
Can affect you negatively pag nakitang di nakaplantsa INTRODUCTION TO SELF-EMPOWERMENT
damit pwedeng isipin tamad) When an individual recognizes his or her abilities,
strengths, beliefs, and traits and how these can change
4 RELATIONSHIPS IN THE FAMILY or influence certain events in his or her life, this is where
● Family is often the first and closest group of self empowerment comes in. One acknowledges these
people we interact with on a daily basis and this traits as very significant to one's ability to place
is where we formed most of our natural and importance on continuous learning and increased
acquired personality. If you have good self-awareness. Simply put you are able to take control
relationships with your family, you believe of your life because you know you are capable of doing
yourself to be a good daughter or sister. things, even making the toughest decisions, considering
However, it can also negatively affect you there whats good and better for you. In order to empower
certain problems with this aspect of your life. oneself, you need self-awarenessor knowing your
● Personality sa kamag-anak mo strengths and weaknesses,
● Ang bait kong kapatid
● Nakakabwisit na anak Self-awareness is the key to self empowerment you can
● Support or hinder how you see yourself control yourself

5 PEERS Why is Self-Empowerment Important?

● Our friends can also influence our personality,
especially the acquired ones. That's why there is 1. You can be more responsible
the concept of barkadas with good or bad ● Self-empowerment is helpful to you because it
influence. Like with family, they can boost both gives you the opportunity to be more responsible
self-image and self-esteem and also create a and accountable for your actions and decisions.

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You also have the chance to get to know ● mahina ako sa math, mag-aaral pa tutorial
yourself better, that even if you make mistakes, center
you recognize that it's part of the learning ● Kapag gusto mo may paraan tutorial
process. You will learn not to blame others for ● chain smoker, 10 yrs na nagyoyosi
things that are happening to your life. ● self awareness alam mo kaya mo yun, mag quit
● Ahh magina pala ako dito hanap ako iba course,
you won't blame others-sabi kasi ng magulang Barriers to Self- Empowerment
eto kunin ko
● lahat ng sinasabi mo ay inisip ng sarili mo 1. Lack of self-awareness
● Not taking time to reflect hinders your ability to
2. You can empower others make certain decisions in your life. If you are not
● When you know how to empower yourself, you aware of what you can do and can't do, you
can influence others and empower them as well. have no way of making things happen.
Sometimes, some of our decisions can give ● wala ka din way things happen if you don't what
others the chance to re-evaluate their own. If can you do
you can do it, others can too.
● seminars - ang galing ng host, siguro kaya ko rin 2. Egoism
● Empowering yourself doesn't mean it's all about
3. You can be motivated to achieve more yourself. It is all about beginning with yourself to
● When you are aware of what you are capable of, influence different aspects of your life.
you can easily identify goals and achieve them. Self-interest is not the goal of
Both in moments of triumph and defeat, you are self-empowerment, rather, you recognize there
aware of how you got there and what you need are things you need to work on yourself in order
to do more. to improve your decisions in life and
relationships with other people.
4. You can create better relationships ● not self interest is the the goal of the
● Taking charge of your life means taking control ● holistic
of the kind of connection you create with people. ● improve relationship with other, nakahawa ng
You know yourself well enough that you want to empower
form social relationships that have a more
significant foundation and are based on what is 3. Fear of change
good for you. ● Empowerment will shift certain habits in your life
● you know yourself and when you fear the changes it brings, you will
● hindi lahat totropahin, pinipili lang good influence keep doing the same things or keeping the same
● mga tropa na di nag-aaral, they become relationships, even if there is too much negativity
empowered alam na sila maghahatak pataas at in it. You'd rather stick to what is comfortable to
pababa you than evaluating what's good for you even if
● gusto ko kaibiganin kasi makakatulong to sakin it's new
● may mga bagay na need i give up na habits
5. You can improve your overall health ● it will bring change
● Knowing what's good and not so good for you ● full na memory you need to delete something ,
will help you filter out things that are not takot sa change ,new picture is good
beneficial to your self-concept. If you know your ● you will rather to stick sa dati, kesa bago na
strengths and weaknesses, you will focus more alam mo makakatulong
of your energy on improving what you can
instead of doubting yourself.

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How to start your journey towards self-

empowerment
Self-discovery, self-awareness, and self-love are
important ingredients in your road towards self-
empowerment. All these can take some time and
patience, but what matters always is you are motivated
to start somewhere and push through even during
moments when you are having a hard time
understanding and loving yourself.
● alam mo nagsimula ka

Self-awareness will shed some light on who you really

are, both good and flawed. Despite how we see
ourselves, it is also crucial to develop a deeper level of
self-love and acceptance, especially if you are, your
decisions, and how you live your life is not hurtful or
damaging to others.
● acceptance, hindi lahat perfect
● self love

Even with all these tips, achieving self- awareness and

self-love can still be easier said than done. But always
keep in mind that it is important to start somewhere.
● important to start somewhere

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SELF-EMPOWERMENT STRATEGIES
In order to start your journey toward self-empowerment,
you always have to start with yourself. It is a process
that takes time and consistent focus. Here are some
ways on how you can work on it
● Learn to rest
● Don't quit
● Be realistic
● Be sensitive to others
● If pinapakita mo sa iba na tumutulong ka ehh
pakitang tao yun

What are Principles?

● According to Stephen R. Covey, "Principles are
natural laws like gravity. If you drop something,
gravity controls. If I don't tell the truth, you won't
trust me; that's a natural law." Correct principles
help us make choices and make decisions on
what we will do in particular situations.

Covey (1989) said principles are like "lighthouses" and

that you don't break them, you break yourself against
them."

Examples of principles are fairness, honesty, kindness,

respect, love, and many others.

Principles serve as our guide in our actions. But what

makes principles unique as well as challenging is that in
order for an action or decision to be based on principle,
you have to be consistent in doing it. If you have
kindness as your principle, you have to be kind to
everyone, even to people you don't know. If you want
honesty, you have to tell the truth even if it hurts
someone. Comparing principles with social values,
Covey added that "Principles are objective. Values are
subjective. Values are social norms-they're personal,
emotional, subjective, and arguable." If you are selective
in being kind or being honest, then you may only have
them as your social values. Everyone has values, even
criminals, because they might have good intentions in
doing something but the way they did it, may not be
good or beneficial to others. It is important to align your
social values to principles. Principles are the roots
● May be good intention pero masama ginawang
paraan
● Nagnakaw ng pagkain para sa anak

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● mahal niya anak niya, pero di ang neighbor The Lever of Priority. “The key is not to prioritize what’s
● Principle-hindi namimili, consistent, lahat on your schedule, but to schedule your priorities… One
pantay-pantay way to stay focused on the important is to plan your
● (Kung ano ginawa kay Juan ganun din kay week before you plan your day.” Covey says that your
maria) life may be unbalanced in the short term. “The long run
● Social value(subjective)-namimili, kabaitan(sa is where you go for balance.”
family, hindi sa mga batang palaboy)

Stephen Covey also wrote a book entitled "Primary The Lever of Sacrifice. “Primary greatness depends on
Greatness: 12 Levers of Success" which contains the synergy—the miracle that happens when everyone
principles that can help a person achieve primary contributes their best thinking and nobody cares about
greatness in life. He defined primary greatness as "Who getting credit. Primary greatness depends on the
you really are your character, your integrity, your deepest principle that we are better together than alone, that no
motives, and desires" while secondary greatness refers one person can do it all, and that no one ever made a
to "popularity, title, position, fame, fortune, and honors." worthwhile contribution all alone. Burdened by ‘hidden
The 12 levers are: agendas,’ too many of us are unwilling to sacrifice a little
1. Integrity pride or ambition to serve the good of the whole. Yet, it is
2. Contribution a much easier way to go, and ultimately more profitable
3. Priority for everyone.”
4. Sacrifice
5. Service
6. Responsibility The Lever of Service. “With people, the little things are
7. Loyalty the big things… They want to be called by name. They
8. Reciprocity want to feel that the company representative really cares
9. Diversity about them. That makes a huge difference; in fact, it’s
10. Learning often the deal maker or breaker.” Covey echoes Tom
11. Renewal Peters when we writes, “The older I get, the more clearly
12. Teaching I see the connection between the way employees are
treated and how they treat customers. It’s a chain
The Lever of Integrity. “The ethics dilemma is reaction.”
analogous to the quality dilemma… You can’t add quality
to a product after it is finished; rather, you have to design
The Lever of Responsibility. “It’s easy to take
and build it from the beginning, seeing everything you do
responsibility for the good things in our lives, but the real
through the lens of quality. Likewise, you can’t inspect
test comes when things aren’t going well. Those who
ethics. When everybody accepts personal responsibility
shrug off responsibility for their lives, blaming
to behave in ethical ways, you hardly have to think about
circumstances or other people for their situation, become
it, because ethical behavior is your nature, not the
professional victims. Those who practice primary
responsibility of some artificial department down the
greatness know that their quality of life depends on their
hall.”
own choices, not on the choices of others or even their
circumstances.”
The Lever of Contribution. “Primary greatness is
achieved by those who have a mission, a purpose to
serve that is higher than themselves… ‘What does the The Lever of Loyalty. “When you defend the integrity of
world need from me? How can I contribute to the lives of a person who is absent, what does that say to those who
others?’” are present? It says that you would do the same thing for
them.”

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The Lever of Reciprocity. “Those who believe in The Lever of Teaching. “You simply learn better when
secondary greatness want to tip the scales of every you teach… You are far more motivated to learn
human interaction in their favor—their motto is ‘WIFM’: something when you know you are responsible to teach
What’s in it for me? By contrast, those who live by the it.” Covey adds, “Much of the money spent on training
principle of reciprocity know there is no win in life if and development is wasted because participants come
others do not win too. away with very little take-home value. Most learning
evaporates overnight because few learners teach the
material to a broader audience.”
“Setting up Win-Win Agreements with people and
maintaining relationships of trust is not an efficient
process… However, once trust is in place, the work will PRINCIPLE CENTER-LIVING
go faster… When dealing with people, slow is fast; fast What does it mean to live a principle-centered life?
is slow… If you go fast with people… you won’t hear
what they’re really telling you. You won’t understand • To achieve self-empowerment and to enable your
what a win is for them.” The author adds, “If you’re chance to be successful, it is important to use principles
synergistic, combining your strength with theirs, you as foundations for your actions and decisions. Stephen
create far better solutions.” Covey used an "inside-out and character-based" method
of creating changes. He believes going over our habits
or our paradigm can help us center our lives on
The Lever of Diversity. “Many companies struggle as something that will help us to be more effective.
they adopt diversity programs because the leaders,
while self-aware enough to know they need to be more • A paradigm is our set of beliefs, our point of view, or
diverse, make careless hiring and promotion decisions… the way we see and perceive different things. A
You may get tokenism, or worse, a total bombshell "paradigm shift" or "stepping outside the box happens
where people aren’t prepared for key assignments. That when you develop a habit of looking and seeing things
which we desire most earnestly, we believe most easily. differently, not just based on your beliefs. According to
And if we desire diversity so earnestly that we grab it Covey, in order to live a principle-centered life, we need
whenever and wherever we find it, we’ll have more to have a paradigm that is based on principles.
divisiveness than synergy… There needs to be a real
commonality on core issues, not just difference for Paradigm box
differences sake.” ● point of view

Paradigm shift
The Lever of Learning. “The principle of balance is key ● hindi lang sa paniniwala mo pati rin sa iba
to continuous learning. I recommend a balance between
personal and organizational development; between
current job-related needs and future requirements…
Your learning should balance theory with practice; arts
with sciences… Security lies in the power to continually
learn.”

The Lever of Renewal. “You can’t achieve primary

greatness by neglecting yourself—your health, your
mind, your emotional and spiritual life. Each of these
vital areas of your life needs constant, even daily,
renewal.”

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young lady or old lady?

What you see first may tell something about your point of
view. But same with this image, it is important to look at
things from different angles and perspectives to be more
open-minded, enrich our knowledge, and learn from
others' experiences
● We all have our own habits and beliefs in life,
but some of these may not be helpful and
beneficial to us if we truly want to succeed in life.
Some habits may be working for you right now
but they may no longer help in the long run. For
example, it's your habit to procrastinate your
school requirements because based on your
experience, you can always finish them with little
time before the deadline. It may be true that you
were still able to submit on time but at what
cost? Sleer night? The quality of output suffers?
If you evaluate your habits, you may still see
some room. improve some or entirely change
most of them. Start focusing your life on
principles and develop habits that will help you
achieve your goals.

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EMOTIONAL RESILIENCE B. Social

Principle: "The oak fought the wind and was broken, the 3 Giving & Getting Social Support
willow bent when it must and survived. 4 Mental & Emotional Flexibility
● Oak-bamboo nagbebend
● Willow-bend it must C. Emotional
5 Spiritual Practice
Resiliency is defined as the ability to bounce back from ● ipapasa Diyos may nagguide
failure and adversity. People who are resilient use ● Emotional comfort
challenges and setbacks as opportunities to grow: they
are keen on looking for the silver lining behind fach D. Physical
hurdle. 6 Facing Fears
● They build bridges and pathways from current ● facing crowd
hardships and obstacles to a better future by 7 Brain Fitness
making the seemingly overwhelming situation ● Di kumakain para pumayat pero yung physical
manageable. yes. health kawawa, hindi makakapag function yung
● challenges, adversities, and other stressful brain ng maayos
experiences, especially the current covid 19 8 Physical Fitness
situation, can also be about transformational
growth, of feeling a sense of greater purpose or E. Psychological
meaning in life. to be more controllable 9 Sense of Meaning, Purpose & Growth
● The word 'resilience comes from the Latin word 10 Moral Compass
resilio Which mears to bounce back or
retaliate It is perceiving adversitles as KINTSUKUROI
temporary and evolving through the pain and ● When the Japanese mend broken objects, they
● Rather than considering resilience as a "bend aggrandize the damage by filling the cracks with
but not break" trait, resilience is accepting the GOLD.
fact that am broken but continue to grow with my ● They believe that when something's suffered
broken pieces together" damage and has a history it becomes more
● More than ever it is during these trying times beautiful.
amid the COVID pandemic, when we have to
harness resilience in us. So, how do we develop What do we do?
resilience that is increasingly a must-have skill ● Whether you like it or not, there will be minor
set that we need today? challenges to major crises in our lives. While we
● How to better don't stay on stressful days can not choose what life will throw at us, we can
● Iba kana control how we respond to it. Since there is no
one-sure or full-proof strategy that is effective for
The more we experience everyone, it is vital that we have a variety of
Blank sheet offer-we are born -pagkakasulat experience stress relief tools at our disposal
and personality
Building emotional resilience includes:
Elements of Resilience (1) enhancing self esteem,
A. Family (2) intentional acceptance,
1 Realistic Optimism (3) being mindful,
2 Imitating Resilient Role Models (4) expressing emotions wisely and
● they make sure na makakain ka (5) improving stress management strategies

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Empowering the Self
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How we respond is controllable not the situation

● Breathing exercise
● Wag emotion ipaaral
● Yoga, hobby

There are also practices, activities or strategies you can

commit yourselves to doing to build resilience let us try
the following
(1) replacing negative thoughts with positive ones,
(2) expressing gratitude
(3) try simple meditation exercises, mindfulness
practice like yoga and even simple breathing
exercises! watch these videos.

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Empowering the Self
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INTELLECTUAL Be more adaptable to changes

After learning and reflecting on the emotional dimension ● since you can quickly prooms or absorb
of empowerment through resilience as a skill we rely on information, and you can easily grasp the best
in Overcoming challenges, let's explore another ways to adjust to predictable and unpredictable
dimension that is also crucial in knowing more and scenarios
improving oneself.
Be open to new opportunities
This next module focuses on intellectual or mental ● because you know you are capable of dealing
agility. The first part focuses on the essential skills that with unfamiliar things or those outside your
can help your student life and career. What does it mean comfort zone
to be intellectually or mentally agile? How will agility help
you in school and at work? In learning more about this Feel more confident and calmer
topic, what skills do you need to discover and improve to ● to handle uncertain situations because you are
be more confident and successful in Life? aware of your knowledge, abilities and
experiences
The second part is about your study skills and learning
styles and the crucial tasks such as goal-setting and Better engage with people
time management which can help you be more ● because you recognize the importance of
organized and better manage your mental energy. diverse perspectives so you are more
encouraged to learn and collaborate with others

Being Mentally Agile

● Our minds are powerful. Aside from emotions or HOW TO STRENGTHEN YOUR MENTAL AGILITY
feelings, our thinking can also make a significant
difference in our lives. Looking at the situation in Be more aware of the situation
more strategic or objective ways through ● Awareness of the details and the bigger picture
realizing, improving and honing other skills can of the events helps you determine the aspects
strongly influence success in our endeavors that are within and outside your control
● Mental agility is strongly connected with
resiliency. Being resilient is bouncing back from Take time to think
adversities while intellectual ability is possessing ● Be both sensible and rational. Give yourself
the flexibility of the mind to deal with various what you need so you can think more clearly.
situations. Thus, being mentally agile can
strengthen our resiliency and be more Don't be afraid to innovate
empowered by helping us come up with, choose ● But if you have the opportunity to consider
or decide, and shift to different ways to respond different Ideas and approaches, be creative and
and take control of what's in front or ahead of us try new things.

Keep learning and growing

MENTAL AGILITY HELPS YOU ● No matter how knowledgeable, expert, or
Be more efficient creative you are, things may not always work the
● because you know how to manage information way you want them,
better so you have a more systematic approach
to things which can also fully maximize your time Ask for help
and effort. ● It can be hard to discover everything by
ourselves, but we have the opportunity to
maximize our connections

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Empowering the Self
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Essential Thinking and Learning Skills decision-making on whether to believe, use, and
● We do a lot of thinking on a daily basis. In share the information.
general, thinking can be spontaneous and done
with little to no effort. Thinking can be about a ● Critical Thinking includes analysis, evaluation,
normal, familiar topic people talk about or decide and further arguments. See below for the list of
on without any difficulty anymore like your thinking skills.
preferred drinks or food. But when thinking is
considered a skill, it is more mindful and can REASONING
result in different outcomes. Thinking skills ● Using knowledge and information you have
comprise higher levels of skills and higher logically to form your own understanding of a
orders of thinking utilize knowledge for a variety decision to make something new out of them.
of purposes.
● ano kakainin at iinumin CREATIVE THINKING
● Not everything we learn to do can be always ● Using your imagination can be crucial in
regarded as a skill or being "skilled" at it even if enhancing reasoning skills and logical thinking is
it started as something we don't know how to do. also needed to evaluate and apply creative
Evaluating skills can depend on the difficulty of ideas.
the task and the quality of the performance ● marami naiisip na paraan or relevant topics
which can be easily assessed with physical
activities like jumping. Jumping is a skill when it REFLECTING
pertains to the sport high jump, but the normal ● Thinking about thinking is something we do to
type of jumping may not require skills to be consider things from a deeper level. Reflective
performed or would not be labeled as being thinking Includes critical thinking.
skilled even if you can do it problem-solving, and decision-making.
Reflection should cover all sides of things- the
Critical Thinking problems and actions or solutions, and the
● applies only in book process that connects them.
● According to Butterworth and Thwaites (2013),
there is a difference between critical thinking and ANALYSIS
Critical Thinking (capital CT). Critical Thinking ● Careful examination of the text, identifying the
is regarded as a discipline that's part of the important parts such as claims or arguments,
syllabus of their book while critical thinking and breaking them into small parts to
describes a higher level of thinking and skills. understand the meaning behind them.
Critical Thinking, being part of the curriculum,
shows the greater importance for learners and EVALUATION
teachers to exhibit such skill and practice as a ● Assess whether the text was effective and/or
guide to other disciplines. successful. Are the ideas and arguments fully
● Critical thinking is not only about arguments, supported by places of evidence and strong
though it is part of it. Any text or information reasoning?
often has "claims" that beyond informing readers
or audiences, also persuade such claim as FURTHER ARGUMENT
"true". Therefore, to assess whether such claims ● The part of looking beyond the text provided,
are true or accurate or factual or not, we need to what can the reader or audience add to them? It
think and respond critically. Not to reject these can be done by supporting the ideas or finding
ideas immediately, but to find sources and form gaps that can make the text more substantial
arguments that can assist in our

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Below are other ways to improve one's critical thinking 2. media

skills: 3. technology
1. Practice being logical and open-minded
2. Research and be informed Life Skills
3. Ask relevant questions 1. flexibility
4. Be self-determined 2. leadership
3. initiative
LEARNING SKILLS 4. productivity
Each 21st Century skill is broken into one of three 5. social skills
categories:
1. Learning skills STUDY SKILLS AND LEARNING STYLES
2 Literacy skills ● Study skills are the strategies and techniques
3. Life skills you use to study and learn effectively. These
skills range from your study habits, the way you
Learning skills (the four C's) absorb information during lessons or while
● teaches students about the mental processes reviewing, and even managing different subjects
required to adopt and improve upon a modern and topics
work environment. ● Identifying your learning style is necessary for
effective studying. Learning styles help you
Literacy skills (IMT) determine the efficient way for you to absorb,
● focuses on how students can discern facts, process, understand and recall information.
publishing outlets, and the technology behind
them. There's a strong focus on determining 7 DIFFERENT TYPES OF LEARNING STYLES
trustworthy sources and factual information to When people identify the learning style that suits them
separate it from the misinformation that floods best, they tend to stick with it. However, research has
the Internet. shown that the most effective study comes from blending
different learning styles together.
Life skills (FLIPS)
● take a look at intangible elements of a student's VISUAL
everyday life. These intangibles focus on both ● Visual learners do well when they use symbols,
personal and professional qualities. boxes, charts and colors in their notes.
● Altogether, these categories cover all 12 21st ● If you find that you learn better by reading and
Century skills that contribute to a student's future looking at pictures. diagrams and graphs etc. the
career. chances are you're a visual learner.

21st Century Skills VERBAL

How today's students can stay competitive in a changing ● Techniques used by verbal learners are reciting
job market information out loud. writing your own notes and
highlighting the key points. Having a passion for
Learning Skills words. writing, tongue twisters, rhymes.
1. critical thinking ● may indicate that this learning style is for you.
2. creativity
3. collaboration AURAL
4. communication ● Aural learning involves using sound and music.
Auditory learners develop understanding and
Literacy Skills memory by hearing and listening. If you find it
1. Information

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easier to understand spoken instructions rather 6. Take short and frequent breaks instead of a few,
than reading, aural learning will benefit you. long ones.
● Pomodoro
PHYSICAL 7. Ask for help and/or research.
● Physical learning involves using your body and 8. Read with a purpose.
sense of touch to learn. Physical learners learn ● Skim the materials first so you have an idea of
by doing, touching, moving, building. and are how long the topics ore.
described as a "hands on". If you find it difficult ● Annotate your materials or write notes or
to sit still for long periods of time, chances are highlight important parts.
you're a physical learner. ● Use credible sources
9. Use meta-cognition or determine the topics you
LOGICAL already know from those you still don't know so you
● Logical learners often learn by asking a lot of know where you need to spend your time most.
questions. 10. Study every day even in small parts only, so you
● Logical learners want to understand the whole won't get overwhelmed when it's an exam week already
picture. They are natural thinkers who learn by
classifying, categorizing and thinking abstractly SMART
about patterns & relationships etc. Specific
Measurable
SOCIAL Attainable
● Social learners prefer to learn in groups rather Relevant
than on their own and like generating ideas by Time Based
brainstorming with others. If you like part in
group sports and prefer social activities than Specific Identify the 5Ws:
doing things on your own. you may be a social What are my goals/?
learner. -yumaman 100k per year
Why do I want to achieve this?
SOLITARY -para sa emergency
● Solitary learners tend to be more independent Who is involved?
and introspective, spending a lot of time on their -me
own, enjoying their own company. Where do I need to accomplish this?
● If you enjoy spending time alone, keeping a -everyday life
journal and engaging in self- analysis to gain a Which resources do need?
deeper understanding of yourself, you may be a -salary
solitary learner.
Measurable
1. Make sure you have the energy to study. Rest if you How much/many have I accomplished already?
must first." If meron ng naipon half of the year
2. Set a schedule per subject or topic. How will I know if I'm achieving or if I have
3. Pick an appropriate environment. Due to the progress?
limitation of movement because of COVID-19, we all -tumaas
have to stay at home but even in our house, we can When will know if it is accomplished already?
select an appropriate place to study. Studying in bed or -naachieve na 100 k
somewhere near distractions may not be helpful.
4. Determine your learning style. Attainable/Achievable
5. Review and revise. Quiz yourself and create review How can I accomplish it?
materials. -minimizing gastos

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How realistic are my goals? still be affected by uncontrollable factors so even

-kaya sya ng salary basta with disciplinee if you follow the necessary steps, the outcome
may turn out differently. For example, work for a
Relevant company you've always wanted or stay
Is it worth it? consistently healthy or live the ideal life you
-yes inflation have always wanted.
Is this the right time to work on these gools?
-yes if when pag matanda na ako may anak? 2. Process
Right now is the right time to ● The specific actions or strategies you will do to
Am I the right person who should do this? get to the outcome you want. Process goals are
-ako mag iipon para sa sarili ko within your control or decision. For example,
Is it applicable to me at this time? studying every night or eating more vegetables
-yes may trabaho ako and fruits and exercising to be healthier.
● mahalaga makapag-aral
Time-bound
What's my target date to finish this? When is
that? 3. Performance
-last month of the year dec
Are these goals short-term or long-term? ● The personal standards you set within your
Lomg term, 1 year strategies to know if you are achieving or
progressing and are mostly within your control.
For example, earn a GWA not lower than 1.75 or
TYPE OF GOALS work out for 20 to 30 minutes 5 times a week.
Your goals for this week differ from your goals for the
next 5-10 years. Aside from setting your goals the
"smart" way, it is also important to determine which ones
belong to certain categories. Goals can be grouped
according to time or according to actions or steps,

ACCORDING TO TIME
1. Short-term goals
● You can achieve then quickly or within a year
(today, next week, next month). For example,
finishing an activity or a household chore.

2. Long-term goals
● You can achieve further in the future or in more
than 12 months. They require more planning or EISENHOWER MATRIX
steps before achieving. For example, getting Q1 Important, urgent
your college degree. DO IT FIRST
-Marami is sacrifice Important tasks that are urgent should be
prioritized above other task
ACCORDING TO ACTIONS
1. Outcome Q2 Important, not urgent
● The results you want to achieve or based on SCHEDULE FOR LATER
'winning' or achieving your intended goals. important tasks that are not urgent should be
Outcomes goals are possible to achieve but may scheduled for later completion.

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Empowering the Self
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-assignment a balanced diet for us to maintain a healthy physical and

mental life.
Q3 Not important, urgent
DELEGATE IT Eating a healthy diet and exercising often can help
Urgent tasks that are not important should be control or delay health issues associated with aging, like
delegated to someone else high blood pressure and diabetes. Set short-term
-print kulang paper inutos goals to achieve and maintain a healthy diet and
exercise routine.
Q4 Not important, not urgent
ELIMINATE IT Make these five tips a priority every day:
Tasks that are neither urgent nor important 1. Try to be physically active for at least 30
should not be completed by anyone. minutes on most or all days of the week.
-chismis -mag jumping jacks, jog in place
2. Eat plenty of fruits and vegetables,
MODULE 5: PROJECTING A POSITIVE IMAGE 3. Choose foods that are low in added sugars,
"Self-image is how you perceive yourself. It is a number saturated fats, and sodium.
of self-impressions that have built up over time... These 4. Pick whole grains and lean sources of protein
self-images can be very positive, giving a person and dairy products,
confidence in their thoughts and actions, or negative, 5. Practice all four types of exercise: endurance,
making a person doubtful of their capabilities and ideas." strength, balance, and flexibility.
Physical appearance
KEY TO PROPER NUTRITION: A BALANCED DIET
The body and the mind have a unique connection. Most
often than not. When you are not feeling good about
your body, you also find it difficult to be in high spirits.
Hence, one should pay attention to physical health as a
core part of self-care, just as much as one pays
attention to emotional and mental health.

1. Meat, poultry and fish are a good source of

protein, nutrients and vitamins.
2. Vegetables are rich in nutrients and fiber. They
are low in fat and do not contain cholesterol.
This module discusses the importance of improving
3. Bread and other whole grain products are rich in
one's physical health as it greatly Impacts how our minds
dietary fiber and minerals.
function and even our emotions. Our physical health
4. Chocolates and icecreams consumed in small
impacts our energy levels and our ability to handle the
quantities add balance to the diet and provide
daily problems that arise in life. It even influences our
carbohydrates.
decision-making skills and our focus on accomplishing
5. Fruits contain high levels of fiber and important
our goals. We must maintain a positive presentation of
vitamins such as vitamin C.
ourselves from our physical appearance and posture to
6. Dairy products are rich in calcium and iron which
strengthens bones.

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Empowering the Self
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inexpensive and easy screening method for weight

Remember, staying physically active doesn't always category-underweight, healthy weight, overweight, and
mean starting with vigorous movements. It's important to obesity. BMI does not measure body fat directly, but BMI
assess your current physical capacity and let your body is moderately correlated with more direct measures of
adjust and develop the right number of stamina and body fat. BMI can be computed using this formula or you
strength before taking intense workouts. Our bodies do could use an online calculator as well.
burn energy all the time, even with small movements.
Metabolic equivalents (also known as METS), are
ways to measure your body's expenditure or your energy BMI (WEIGHT (IN POUNDS)/REIGHTX = HEIGHT (IN
spent in doing certain activities. MET values can be used INCHES) 703
to plan an optimal workout routine and calculate how
much it can benefit your body.

20 Exercise Benefits
1. Reduces body fat
2. Increases lifespan
3. Oxygenates body
4. Strengthens muscles
5. Manages chronic pain
6. Wards off viruses
Weight-95 POUNDS
7. Reduces diabetes risk
● Height-64 INCHES
8. Strengthens heart
● BMI (15/64164) 703-16.3
9. Clears arteries
10. Boosts mood
LESSON 2: PERSONAL HYGIENE AND GROOMING
11. Maintains mobility
Personal hygiene and grooming include rody cleaning
12. Improves memory
routine, skin and hair care, and application of
13. Improves coordination
appropriate make-up meant to improve or enhance
14. Strengthens bones
physical attributes. This is likely one of the things we
15. Improves complexion
overlook. But with the public th crises we health crises
16. Detoxifies body
we are facing. We need to be conscious of how we can
17. Decreases stress
take care of our bodies through proper cleanliness and
18. Boosts immune system
sanitation and despite the new normal of work and
19. Lowers blood pressure
school at home, we still need to keep in mind ways to
20. Reduces cancer risk
appropriately present ourselves through good grooming

Body Mass Index

SKIN TYPES AND SKIN CARE
A healthy diet and exercising help us achieve a healthier
● Taking care of our skin and hair is not simply to
body. But everything that is too much can also do
look good but is also for health reasons.
damage, so it's important to be aware of what is
Different factors can affect the state of our skin
recommended for our body. One way to measure if your
and hair so it is important to determine those. As
body has the right composition is using Body Mass
these are part of our physical features, they can
Index.
also significantly impact the way we feel about
ourselves.
Body mass index (BMI) is a person's weight in kilograms
divided by the square of height in meters. BMI is an

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WHAT'S YOUR SKIN TYPE

● Knowing your skin type is the first crucial step Oily skin is also known as Seborrhea. Some also
toward establishing an effective skin care included another type of skin: Mature skin. As we grow
routine. While everyone's skin is different, most older, our skin also experiences changes such a less
people's skin falls into 1 of 5 categories. production of collagen which helps in hydration and
Knowing which category you fall into will help production of that youthful glow and elasticity in our skin.
you understand which products will yield the Fine lines may also appear as we age.
best results.
Knowing the type of skin you have can help you
NORMAL SKIN determine the proper skin care and even make-up you
● Your skin is characterized as normal if it's not too can apply.
oily or dry if you have normal skin your pores
should be and no sensitivities FACTORS THAT AFFECT OUR SKIN TYPE

DRY SKIN Our skin type can change depending on different internal
● If you have dry skin your skin is rough and dul in and external faqtors:
com plesion You likely have dry, red blotches
and your sons especially prone to pealing and ● Environment (weather, climate, or temperature,
cracking Dry skin is also less wastic and and even the sun) oiliness phil
therefore more prone to fine lines and wide ● The products we use, baka di para sa balat
● Our genes
OILY SKIN ● Hormones
● Skin is characterized as oily if your pores are ● Diet, you are what you are
enlarged and your skin is shiny A trademark of ● Age
oily skin is blackheads and acne. ● Stress
● Lifestyle,
COMBINATION SKIN
● Combination skin is just that a combination of As our skin types change depending on these factors, it
dry and oily skin Typically, your T-zone forehead, is important to give our skin the treatment they need
nose, and chint will be oily while your cheeks will depending on the type we are experiencing.
be dry ● Mas ok food kesa sa supplement

SENSITIVE SKIN BASIC SKIN CARE TIPS

● Sensitive skin is a subcategory of each of the ● The ways to care for our skin always depend on
four main skin types Skin can become sensitive the type of skin we have. Remember, we have
regardless of skary type and mostly occurs as a different types of skin so it is always better to
reaction to certain skupare products The signs consult an expert like a dermatologist for the
of sensitive skin include redness itching, and best ways! to care for our skin.
dryness ● Stay hydrated by drinking plenty of
water.
SKIN TYPE ● Consume healthy and nutritious food.
● For you to know the proper way to take care of ● Have plenty of rest.
your skin, it is natural to first determine your skin ● Wear sunscreen.
type. A person can have more than one type of ● Remove your makeup.
skin due to various factors. These are the ● Clean your face but for dry skin, make
common types of skin: Oily, Dry, Combination, sure not to overclean it.
Normal, and Sensitive. ● Moisturize especially for dry type.

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● Use humidifiers for dry skin. many hair styling products (chemicals/excessive
● For combination skin, have two separate heat) can contribute to hair loss.
skincare routines depending on the ● How to fix it: Try a hair loss shampoo to add
type. nutrition and to clean dirt, oil and the build-up of
product residue that can cause hair loss. Also,
For sensitive types of skin, conduct a patch test when limit the use of heat products to a bare
using a new product. Wait for 24 hours to check if there minimum.
are any reactions.
3. Dry Hair
HAIR TYPE ● Shampooing too often causes dry hair. Although
squeaky-clean hair is a good thing, many overdo
it by washing once, sometimes twice, per day.
That will strip away all of the hair's natural oils.
● How to fix it: A gentle shampoo. will stimulate
the oil glands. You're safe washing your hair
about every three days using an acidic shampoo
HAIR TYPES AND PROBLEMS with a pH between 5 and 6. Also, try an
overnight moisturizing conditioner and a hot oil
● Our hair is our crowning glory. Aside from our treatment to battle dry hair.
face, it is another essential feature that can
boost our confidence. We also like exploring 4) Split Ends
different hairstyles and haircuts depending on ● Over-brushing hair, excessive perming, too
what's trending or what is more convenient. much heat, and lack of a good conditioner cause
However, styles and other hair treatments can split ends.
also bring different issues to our hair if we don't ● How to fix it: Treat your hair with care; and, if
take care of it properly. you have split ends, be sure to get a
professional trim.
10 COMMON HAIR PROBLEMS
5.) Oily hair
1) Dandruff ● Oily hair is caused when the scalp produces too
● Dandruff, scaly particles that cling to the root of much of a natural oil called sebum. Sebum is
the hair, can be caused by a poor diet, an produced by sebaceous glands, which can
infection, or even a sluggish metabolism. sometimes "work overtime", resulting in
● How to fix it: Once you have ruled out a medical excessive amounts of oil.
issue with your doctor, use a good-quality ● How to fix it: Try a shampoo that is specially
anti-dandruff shampoo and conditioner. formulated to control sebum.
Remember that beauty professionals
6) Frizzy Hair
● Frizzy hair occurs when the hair's moisture level
2.) Hair Loss falls below normal levels, and it can also be
● Although historically discussed as a problem hereditary.
among men, hair loss/thinning hair is also ● How to fix it: Use a shampoo and conditioner
common among women. For most men, it may specifically designed for frizzy hair. Talk to a
be male pattern balding. Female hair loss is professional for specific product suggestions.
often caused by stress, medication, changing You may also want to consider a mild relaxer to
hormones, and even menopause. Additionally, keep the frizzies at bay.

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7) Dull Hair Posture is a rigid state (kuba), whereas poise is a fluid

● There are many causes of dull-looking hair state(may aura). "Balance is vital for poise. We need to
chemical or 1 heat-styling damage, and feel at ease with movement to remove the fear of falling."
environmental soils.
● How to fix it: After using a moisturizing Anthropologist Raymond Dart wrote, "Poise, however, is
shampoo, try a cool rinse. The cold water not acquired like physical strength through the
causes the hair shaft to contract, which leaves performance of exercise and sport, but through restful
hair looking smoother and shinier. study and observation. Poise is a body state achieved
only by steady and carefree education of the body and
8) Heat Damaged Hair maintenance of balance. Poise is a character of repose
● Use your curling iron or flat iron too much and or rests in the good body, whether it is in the relatively
your hair will become damaged. static positions of lying, sitting or standing or is actively
● How to fix it: You will need to lay off the hot irons in progressive motion during the activities of life's daily
as much as possible. Next, start getting your routine or of sport."
ends trimmed every 3 weeks.
● Finally, start using a deep conditioner with
keratin (to soften your hair) and cetyl alcohol
(which will help retain moisture).

9) Color Damaged Hair

● When you color your hair, chemicals are used to
open your hair shaft, leaving your hair extremely
porous and prone to brittleness and breakage.
● How to fix it: Work with a professional, use a dye POISE AND POSTURE
with special moisturizers, and get a pre color ● Achieving a gracious, and confident poise may
trim (because your ends are prone to soak up take some time, but it can be mastered by
excess color). anyone. Being poised is not just about looking
great and creating an impression, but also being
10) Gray Hair polite and can help make people feel
● To many, gray hair is a badge of honor. But comfortable. Poised individuals aim to act
others would prefer to get rid of it because gray naturally and appropriately in any environment.
hair can be brittle and more unruly than other
strands. HERE ARE SOME TIPS ON HOW YOU CAN DEVELOP
● How to fix it: To cover gray hair, go semi- or AND ENHANCE YOUR POISE:
demi-permanent. It will fade faster, but it is less.
harsh than a permanent dye. Leave this process 1. Focus on learning, not on immediate perfection. Like
to the pros because. done incorrectly, a major anything #ise, practice makes perfect even if no one is
color change can cause major harm. perfect. If you make mistakes and feel a bit awkward at
first, don't feel discouraged the entire tine but try to
LESSON 3 assess how you can improve. Keep on trying until it
"Alexander Teachers often use poise instead of posture becomes a habit and comes naturally to you
since almost everyone has strong pre-existing opinions
on the latter." Meaning posture guidelines can be too stiff 2.Imagine being confident and try to embody it. Look for
and too rigid and we all have standards on what is the references on how other people act confidently in
correct posture and what's not. different situations and take on some habits that are
more suitable to you, start by maintaining eye contact

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Empowering the Self
1st Year - 1st Semester

with someone you are talking to or less fidgety when

walking or standing tall.

3.Improve your posture. Standing tall or sitting properly

can make you feel more comfortable and less engrossed
with how your body is feeling. Your posture can also
create a poised and confident aura. It also exhibits your
presence and attention in the event and around other
people instead of locking distracted, sad, or exhausted.
4. Don't be arrogant. Being confident and comfortable
include being nice and approachable. Even if there are
snobbish people around, a poised individual knows how
to keep their temper in check and act calin and
professional at all times. LESSON 4: POWER DRESSING
Lesson Objectives:
5.Be yourself. Although taking notes from others is ● Identify your own body shape;
helpful, must of the time, our best reference is ourselves. ● Make the right choice of clothes that
We just need to realize that we are capable of doing accentuates your good body proportion or
more using our personalities, experiences, and values. camouflages your body particulars;
● Choose the color, fabric, and lines of clothes
6.Be a good listener. Talking is not just the way to show taking into consideration your body type,
confidence and knowledge. By listening closely and proportion, and scale;
responding at the right times, you show people you have ● Enumerate ways to accentuate your body assets
manners and value conversations. Maintain eye contact, and camouflage your body liabilities; and
site or laugh when needed, ar nod, and ask questions. ● Choose the accessory that is appropriate for
Think about how you want someone to listen to you as your body type, proportion, and scale.
well..

7. Be optimistic and realistic. Admittedly, no matter how BODY SHAPES OF WOMEN

poised you are, you can get tired and not all people are Knowing your body makes it easier to find the type of
good company too. Try to take a break, excuse yourself clothing that is comfortable and complimentary. Below
nicely, have some time on your own and when you are are the common body shapes of women.
ready, look for a company that is more comforting for
you.

8.Set goals and purpose and go for it. When you are
certain of what you want to achieve, it helps you find the
right environment where you can learn and discover
more about yourself. Even in a virtual setting, you can
still assess the people and ambiance that can make you ● rectangle
feel more comfortable and confident and make you carry ● triangle
yourself easier. ● hourglass
● inverted triangle
● round

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Empowering the Self
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MEN BODY SHAPES

For the man who likes fashion and follows trends, but
has doubts or fear of making mistakes, we present to
you some valuable tips to dress appropriately with your
body and the occasion.

5 Male Body Types

Male body types come in five types; we have the

Triangle also known as the Pear, the Rectangular,
Trapeze, Oval and Inverted Triangle.

To find out the body style that fits with yours, it's quite
simple just look in the mirror and imagine one of the
geometric shapes presented below and see which one
fits most appropriately.

● Rectangle
● Inverted Triangle
● Trapezoid
● Triangle
● Oval

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Empowering the Self
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MODULE 6: ENHANCING SOCIAL SKILLS t interact with, and also commands respect from those
you interact with.

Right conduct is living in a moral and ethical way in the

absolute sense rather than by the standards of any
particular time or society. That very act or effort which de
good to others, or that act for one doesn't has to feel
ashamed should never be done

B. Our Elders Matter

It's never good to be unkind to anyone, but it's especially

terrible to see older people being pushed aside. After all,
these folks have life experiences that we should listen to
Good manners and right conduct or character and learn from. Remember that being gracious to
education and values education are still the core of the everyone, regardless of their age, for Filipino Family
current subject, Social arts or now Empowering the Self. Culture shows your true character. honoring those who
It is an institutional subject and is approached more have been around much longer than us shows a lack of
holistically. It emphasizes Filipino values in four themes, manners on our part.
Makatao, Makabayan, Makakalikasan at Maka-Diyos in
a spiraling curriculum content and value learning Throughout many people's childhood and teen years,
process. It also embodies the Vision and Mission of the they hear the phrase, "Respect your elders," over and
University in training, molding and producing an over, until it becomes indelibly etched on their brains.
Escolarian endowed not only with knowledge but also You may assume that everyone hears the same thing
with the virtue Ciencia Y Virtud or Science with Virtue. from his or her parents and grandparents, but apparently
not.

A. What is Social Graces? People who have experienced many years of life have a
Social graces are skills used to interact politely in different perspective from someone who is seeing the
social situations. They include manners, etiquette first time. With this experience comes lessons that can
deportment and fashion These skills were once taught to be handed down. Doesn't it make sense to show
young women at a finishing school or charm school. The someone who is teaching you something so valuable?
focus of social graces has changed for good manners The wisdom of the older people you know can truly enr 1
and right conduct over the last century, recently with an Even if you don't agree with what they're saying, at least
emphasis on business etiquette and international listen, and you may come away with an important nugget
protocol. that you can use in the future. Some ways you can show
respect to those who are older than you are
At present the best way to define social graces is to look
at the context in terms of etiquette. What is therefore When an elderly person approaches an entrance to a
etiquette Good Manners his right conduct is etiquette. building, hold the door and allow him or her to go first.
Etiquette is a code of behavior that delineates Offer to reach something on a high or low shelf in a store
expectations for social behavior according to or at home. Be aware of any disability the person may
contemporary conventional norms within a society, social have and help according to what he or she needs. Any
class or group kind or generous thing you do to make their lives easier
will be appreciated.
Having good manners means acting a normer that is
socially acceptable and respectful. It conveys respect to

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Empowering the Self
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In the Philippines showing respect means: "Mano Po" respect and possibly even contribute to
and saying "Po or Opo promotions and raises.
3. Being polite to your friends will keep
Being nice at home sets the stage for beller behavior. them calling. When your friends know you
Your children watch how you react to various situations, care enough to have good manners with
so parents need to set examples and have good them, they are more likely to include you in
manners. If you are polite to them and consistent in activities and events.
following proper manners guidelines, they are much 4. Romantic relationships are stronger
more likely to do the same when couples respect each other. Men
and women who are polite and selfless are
C. List of Basic Rules in Social Graces a lot more pleasant to be around than those
● Don’t interrupt who are selfish and rude.
● Keep your elbows off the table 5. Treating other people with respect makes
● Don’t chew with your mouth open them want to be nice back to you.
● Say “please” and “thank you” Whether you need help at the grocery store
● Use an “inside” voice when indoors or you have a complaint about a product,
● Teach the basics of table settings and how showing good manners will make the store
to act at the dinner table. employees want to work with you. Holding a
● When eating at someone else’s home, avoid door for a young mom or older person can
hurting the host’s feelings make their day much better. Smile at
● Answer the phone politely. someone, and that just might be the bright
● Follow proper cell phone etiquette and spot in his or her day.
never interrupt a “live” person with a cell 6. Driving with good manners can help
phone call. prevent accidents. Road rage has never
● Send thank you notes. been good for anyone. Remember that all
● If an invitation has an RSVP request, always drivers make mistakes. It's up to you to
respond by the deadline. maintain an even temper and avoid
● Never gossip about anyone. accidents by being aware of everything
● Hold doors for anyone who has his or her around you when you're behind the wheel.
hands full or needs extra help. 7. Others will listen if you give them a
● Be nice to everyone. chance to speak. Being a good
conversationalist involves more than
D. Benefits of Social Graces knowing the right words or talking all the
time. The person you are speaking to will
1. Being nice at home sets the stage for feel that you care if you take a breather and
better behavior. Your children watch how hear what he or she has to say.
you react to various situations, so parents 8. Good social etiquette will keep your
need to set examples and have good name on the guest list. If you RSVP, (
manners. If you are polite to them and respond reply if coming and respond
consistent in following proper manners reply if not coming) show up when you say
guidelines, they are much more likely to do you will be polite to others, have good table
the same. manners, know when to leave, and thank
2. Professional manners get positive your host Links to an external site for
attention. Skills on the job are important, inviting you, there's a good chance you'll be
but knowing how to do the work isn't the invited again.
only thing expected of you. Following the 9. Knowing and using proper etiquette
etiquette rules at work will help you earn regularly can help with confidence. If you

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Empowering the Self
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are in the habit of using good manners all AT HOME

the time, you won't have to worry about
whether or not you're doing or saying the 1. Greet.
right thing. It will come naturally to you, and 2. Fix your bed upon waking up.
others will respect you more for it. 3. Leave Room, CR clean
4. Do not squat on the toilet bowl
Benefits of Social Graces 5. Breakfast -Good Grooming and observe
thoughtfulness.
Professional manners get positive attention. Skills on the 6. "Respect - Excuse me - Please.
7. Knock first.
job are important, but knowing how to do the work isn't
8. Ask permission when borrowing things or need
the only thing expected of you. Following the etiquette
anything for that matter
rules at work will help you earn respect and possibly
9. Do not open someone's letter
even contribute to promotions and raises. Being polite to
10. Avoid borrowing/using personal things both for
your friends will keep them calling, When your friends
hygiene and respect for someone's personal things.
know you care enough to have good manners with them,
they are more likely to include you in activities and
TELEPHONE MANNERS
events. Romantic relationships are stronger when
couples respect each other. Men and women who are
1. Limit your call.
polite and selfless are a lot more pleasant to be around
2. Identify yourself first if you happen to be the caller,
than those who are selfish and rude.
and if you also happen to receive the call.
3. The caller is expected to end the call.
Treating other people with respect makes them want to
he nice hack to you. Whether you need help at the 4. If the person being called for is inside the restroom,
address the caller by stating that the person is busy at
grocery store or you have a complaint about a product,
showing good manners will make the store employees the moment, hence there are three options you can use
in order for the call to reach the person. It maybe by a)
want to work with you, Holding a door for a young mom
taking the message; b) request for a call back give the
or older person can make their day much better. Smile at
caller the time for the call back and make sure the line is
someone, and that just might be the bright spot in his or
free within the call back or c) return the call however
her day
request for the callers number so the call maybe be
returned.
C. Other Basic rules to follow as far as Etiquette.
5. Do not bang the phone when intimidated.
6. Do not shout, nor laugh aloud.
On Swearing, Scratching and Spitting
7. If you do not like to entertain another person's call, do
not let somebody lie for you.
1. Swearing - it is better never to swear when someone
8. Entertain the call and excuse yourself.
is within hearing. In the 40's polite people did not curse
or swear, especially if they came from a decent home.
SANITIZE & CLEAN IT WITH ALCOHOL AFTER AND
2. Foot Manners - It is very inconsiderate to walk all over
the place with dirty shoes. BEFORE USING
3. Putting your feet on the table or chair is even worse.
4. Nose Matters - use a handkerchief. Blowing your nose YOUR CELLPHONES
must not be done in public, not even sniffing.
1. Never display or expose your cell phones when in
5. Ear Scratching and Cleaning - it is disgusting and
public place.
unhygienic.
2. Program cell phones in silent vibrate mode when in
6. Scratching a foot is quite bizarre even on a picnic.
public vehicles, public places or on the street.
7. scratching head in the presence of food is repulsive.
3. Never leave your cellphones anywhere.

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Empowering the Self
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4. Never entrust your cellphones to anybody. List of Basic Rules in Social Graces
5. Avoid bringing expensive cellphones. 1. Don't interrupt

⛪
2. Keep your elbows off the table
INSIDE THE CHAPEL/CHURCH 3. Don't chew with your mouth open
1. Dress Modestly. 4. Say "please" and "thank you"
2 Behave properly, avoid PDAs and unnecessary noises, 5. Use an "inside" voice when indoors
behaviors. 6. Teach the basics of table settings and how to
3. Finish the Church service, from the start to finish. act at the dinner table.
4. Do not sing aloud if you know you do not have a good 7. When eating at someone else's home, avoid
voice. hurting the host's feelings
5. Do not place your feet on the kneeling pew. 8. Answer the phone politely.
6. sleeping. 9. Follow proper cell phone etiquette and never
7. PROGRAM CELL PHONES TO SILENT MODE interrupt a "live" person with a cell phone call.
10. Send thank you notes.
COMFORT ROOM 11. If an invitation has an RSVP request, always
1. Flush the toilet bowl to the very last particle. Press the respond by the deadline.
middle button as hard as you can. 12. Never gossip about anyone.
2. When combing your hair, avoid throwing or leaving a 13. Hold doors for anyone who has his or her
strand of hair or your tissues around or inside the hands full or needs extra help.
basin/toilet sink. 14. Be nice to everyone.
3. Avoid laughing boisterously and talking loud.
4. Dispose your sanitary napkins properly. Wrap it in a Netiquette
paper, then keep it away from insects and animals for ● Do not click on suspicious links or respond to
sanitation and hygiene purposes. messages from people you don't know.
5. Do not write anything on the walls or mirrors. ● Do not enter sensitive or private information
when you are connected to a public Wi-Fi.
WASH YOUR HAND AFTER ● Use strong passwords or PINS and regularly
update them.
RESTAURANT/FAST FOOD ● Acknowledge sources when citing information
1. Observe self-bussing. from other publishers.
2. Practice self-regulation. ● Use or access only credible sources or
3. Order your food fast and what you can consume only. platforms. Rely on different well-known
4. Avoid laughing boisterously and talking in a loud publishers like in news stories.
voice. ● Respect other people's privacy. Do not post
5. Use the powder room for combing, and applying your photos or any information without their consent.
talcum powder. ● Use the online space to promote safe and
6. Retouching your lipsticks and using the press powder healthy interactions. Do not use it to bully or
is the only thing allowed inside any restaurant. threaten others. Do not engage with people who
7. To make it faster, if you happened to be in a fast food are using the platform to harm others.
be sure of what you are going to order to avoid queing of ● Avoid posting your identification cards or credit
lines. card details (or without editing or blurring
8. Catch the attention of the waiter or motion for your personal information)
request and motion if you need and avoid calling them in ● Be mindful of posting your exact current location
other terms like "boss, Pogi, Mama, Kuya or Joe." to protect your and your family's privacy.
● Schedule a digital detox if what you see on your
social media feeds is draining your mental
energy.

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Empowering the Self
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NETIQUETTE
BE SCHOLARLY

Do: Use proper language, grammar, and spelling. Be

explanatory. Justify your opinions. Credit the ideas of
others; cite and link to scholarly resources.

Avoid: Misinforming others when you may not know the

answer. If you are guessing about something, clearly
state that you do not have all of the information.

BE RESPECTFUL

Do: Respect privacy. Respect diversity and opinions that

differ from your own. Communicate tactfully, and base
disagreements on scholarly ideas or research evidence.

Avoid: Sharing another person's professional or personal

information.

BE PROFESSIONAL

Do: Represent yourself well at all times. Be truthful,

accurate, and run a final spell check. Write in a legible,
black font, and limit the use of emoticons.

Avoid: Using profanity or participating in hostile WAYS ON HOW TO GREET AND ACKNOWLEDGE
interactions (flaming). INTRODUCTION

BE POLITE Good Manners or proper behavior is always the index

of good breeding. Your conduct announces to the world
Do: Address others by name or approprial title, and be whether or not you had been properly trained, a
mindful of your tone. Be polite as you would in a gentleman or a lady. It proclaims in a way how your
face-to-face situation. parents have brought you up.

Avoid: Using sarcasm, being rude, or writing in all capital Etiquette - a French word means "ticket" In 1600 from
letters shouting). Written words can be easily the French Court, Louis XIV. The "tickets" contain
misinterpreted as they lack facial expression, body instructions on how to behave in court." This way to the
language, and tone of voice. rose garden." "Keep off the grass." IL has been then
used to designate the conventional use of behavior or
correct behavior that should constitute our social
conduct.

Manners - kindness with style. It is the heart of

courteous behavior and the happy ways of doing things.

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It must spring from real kindliness of spirit, or they will

not ring true. I Eleonor Roosevelt] It is

true that genuine concern is so vital to good manners

that it is better to be kind than to be correct.

They are both kindness and consideration, generosity or

unselfishness and thoughtfulness.

RULES IN INTRODUCTION

1. Introduce a man to a woman, a boy to a girl, except

when the man is a high-ranking person.

2. Introduce the younger to the older person. I both boys

and girls

3. Introduce a high-ranking person to the person you

honor,

+ If both are man or women, and of the same age:

a. Introduce the single to the married

b. A young married is introduced to an old spinster.

5. If both are married or both are single, introduce the

younger to the older.

6. Introduce a person to a group.

7. Introduce a husband or wife to another person.

8. "I am sorry, I didn't catch your name in case you failed

or did not get the name correctly.

9. At all times a man is expected to rise and bow slightly

when introduced.

10. A woman does so when introduced to an older or a

distinguished person

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TABLE MANNERS 2. At a private dinner, observe the host or hostess and

Introduction pick up your fork when he or she does.
Table manners are important in both professional and
social situations, so it's a good idea to know some 3. However, if you are at a buffet, you may start when
basics. There may be some slight variations, depending there are others seated at your table.
on your region and what is locally acceptable. So if you
are at a dinner party, pay close attention to the host or
hostess and take cues from them. Silverware
1. One of the most common issues to confuse today's
Whether no one ever taught you dining etiquette or diners is which utensil to use for each course.
you've forgotten what you learned, here are some tips to
show that you know how to behave at the table. Using 2. A typical rule of thumb is to start with the utensil that is
proper etiquette at the table will also help you socially farthest from your plate and work your way toward the
and professionally in a restaurant or in someone's home. center of your place setting.

Table Etiquette is a visible signal of the state of your 3. If you see the host or hostess doing something
manners and are therefore essential to personal and different, you may follow his or her lead.
professional success. Whether you are eating your
meals at home, in school, in the workplace and in other 4. The important thing is to remain as inconspicuous as
public places, your table etiquette speaks volume about possible. You don't want to call negative attention to
you. It plays an important part in making a favorable yours
impression.
Complete Setting
Complete Formal Setting on the right side with meat, fish
or sea food servings.

Wines
Red wine is served with meat or poultry meals like
chicken. White wine for seafoods including fish.

Remember
Be it formal or simple table set up, remember this
general rule when to place your utensils and food.

Table setting refers to the way to set a table with All utensils set to the right are for liquid (drink from).
tableware such as eating utensils and for serving and All utensils set to the left are for the solid (eat from).
eating. The arrangement for a single diner is called a
place setting. The practice of dictating the precise Generally, you can follow utensil placement in order from
arrangement of tableware has varied across cultures the one farthest from the plate and work your way
and historical periods. inward.

When to Eat Forks go on the left, with the salad fork first, and then the
dinner fork beside the plate.
1. If you are eating out, you should wait until all the
members of your group have been served before picking On the right side of the plate, you will find the knife,
up your fork. appetizer or salad knife, spoon, soup spoon, and oyster
fork.

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Empowering the Self
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The knife blades should be positioned with the cutting

sides closest to the plate.
Before the Dinner
The fork and knife closest to the plate are for eating your If you are invited to have dinner with someone, it is
main course. always a good idea to respond, even if an RSVP is not
requested. This helps with planning. Don't ask if you can
The dessert fork or spoon in most cases will be placed bring extra guests if the invitation doesn't make the offer.
parallel or diagonal to the edge of the table near the top However, if your family is invited to someone's home for
of your plate. dinner, it is okay to ask if your children are included. If
they are, make sure your children know good manners
In some cases, it may be set on the empty dessert plate. before they go.

Not all formal place settings will have all the flatware Getting Started
mentioned; you will only find it if you will need it for one
of the courses. 1. Some dinner parties are formal and have place cards
where the host or hostess wants you to sit.

Simple or Casual Table setting. Knife and table napkin 2. If not, ask if there are seating preferences.
is optional.
3. Wait until the host sits before you do.
Simple Breakfast table setting. Note the handle of the
coffee cup is always to the right, unless of course the 4. In some cultures, a blessing will be said.
one receiving it is left handed, then the handle must be
twisted to the left. Even if you don't follow the beliefs of the prayer, show
respect and be silent.

6. If the host offers a toast, lift your glass. It is not

necessary to "clink" someone else's glass.

Napkin
Table etiquette
Pause 1. As soon as you sit down, turn to your host or hostess
Ready for a second plate and take a cue for when to begin
Excellent
Finished 2. Once the host unfolds his or her napkin, you should
Don't like remove your napkin from the table or plate, and place it
on your lap

Dining Out 3. If you are dining out, you should place your napkin in
Although dining out has become more casual, it still isn't your lap immediately after you sit down.
acceptable to talk with your mouth full of food, rock the
table with your elbows, or interfere with other diners' 4. Keep your napkin in your lap until you are finished
experiences by displaying improper etiquette. It's eating.
important to follow certain manners in both formal
settings and fast food restaurants. If you must get up at any time during the meal and plan
to return, place the napkin on either side of your plate.

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11. You should never make a slurping noise when eating

After you are finished, place your napkin on the table to soup.
the left of your plate.
12. Resist the urge to lift the bowl to drink the last few
drops that can't be scooped with the spoon.
In an informal setting, fewer utensils are used and
serving dishes are placed on the table. Sometimes the 13. Bread is finger food, so don't use your fork to eat it.
cup and saucer are placed on the right side of the
spoon, about 30 cm or 12 inches from the edge of the 14. Instead of cutting it, tear off bite-sized pieces and
table. Often, in less formal settings, the napkin should be butter them one or two bites at a time.
in the wine glass 15. Slathering an entire slice of bread is awkward and
will give away your lack of understanding of proper table
Be Aware of Proper Eating Techniques: manners. It can also be very messy

1. If you want to appear savvy, knowing how to eat with Additional Tips
the utensils is important during a formal dinner.
1. When you are eating at a formal dinner, remember
2. Place the fork in the hand you normally eat or write that the utensils are the tools.
with.
2. Each one has a purpose, cul if you learn what that is
3. The American way to cut meat is to place the fork in you shouldn't have any problems,
the other hand to secure the meat in place and place the
knife in your coordinated hand to cut the meat. 3. At some informal gathering it is OK to eat chicken or
pork chops with your hands However, that isn't the case
4. Then put down the knife and switch the fork to your at formal dinners you should always use our fork
regular hand to lift the bite-sized pieces to your mouth.
4 Don't use your utensils to paint or gesture during
5. The British way to cut and eat meat is to not switch conversation.
the fork, but to lift the meat to your mouth with the fork in
the hand you don't normally use. 5. When you drink water, tea, coffee wine, or any other
beverage, put down your utensils before picking up the
6. This saves the step of switching hands each time you glass or сuр
need to cut the meat.
6. After you use each utensil, rest it on the edge of your
7. When taking your soup, you should use the plate: don's put it back in the lineup.
bowl-shaped or larger oval spoon.
7. Remember that if you make a mistake, most people
8. Keep the soup bowl firmly on the table: never lift or tilt probably won't know as long as you don't call it to their
it. attention. In fact. if you look around the table and watch
others, you may find that you know as much or more
9. Scoop the soup away from you starting at the center about formal dinner etiquette than
of the bowl.
8. Avoid calling others don't improper etiquette because
10. Bring the spoon to your mouth and tilt it while sipping that shows worse manners than using the wrong fork
soup from the edge.
9. It's more gracious to focus on your own etiquette and
not worry about others.

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When asked, most Americans would define Oriental food

Finger Food and Others as dishes from China, Japan, Korea, Vietnam and
Some foods are meant to be eaten with your fingers. Thailand because these are the Asian foods with which
The question is how do you know what they are. they're most familiar. Technically, however. Oriental
dishes would be those from the Orient: The area of East
You may also find that the etiquette of using for not Asia that includes China, Japan. North and South Korea,
using) a utensil for your food is regional, or it may Taiwan, Tibet and Mongolia.
depend on the preferences of the host. Before you visit
an area you're not familiar with, learn some of the The word "Oriental" has become offensive because it
customs, including what you can or can't cat with your was frequently used pejoratively to denigrate Asian
fingers. people. both because they looked different and because
they were often in subservient roles at that time. Still, not
Eating foods without a fork and knife can be fun and everyone shuns the word. No one bats an eye when
appropriate, as long as they're supposed to be eaten Oriental rugs are discussed, and many restaurants have
that way. However, there are some foods and occasions retained the word in their names.
that call for a utensil besides your fingers. Know the
rules and when you can break them without looking Oriental food refers to dishes made and consumed in
boorish. A guest with good table manners is more likely Southeast Asian countries. Dishes of Chinese, Korean
to be invited back to the next dinner party than one who and Japanese cuisine fall under the category of Oriental
commits one faux pas after another. food. Their dishes have lots of spices and dry
ingredients like apricot and plum.
Rules about what you may do at a picnic or outdoor
party is much more liberal than what you should do CHOPSTICK ETIQUETTE
during a formal dinner. Each region also has its own Chopstick cliquette is a common issue for travelers,
customs and traditions. For example, in some southern mostly because they can be difficult to use, but also
homes, even the most mannerly southern belle will pick because many rules are surrounding the proper use of
up bone-in pork chops with her fingers, something that them.
might make a northern hostess gasp. If you are ever in
doubt about which utensil to use or if it's okay to pick it Unlike a fork and knife, chopsticks shouldn't touch the
up with your fingers, again, watch the hostess. inside of your mouth. Instead, they should pass the food
to your mouth
After eating a portion of finger food, resist the urge to lick
your fingers clean. Instead, use a napkin or wet wipe to You should avoid sucking on or licking your chopsticks,
get the food residue off your fingers. as it could portray immaturity.

ORIENTAL CUISINE Do not point at food or people with your chopsticks:

A generation ago, when someone had a craving for
Oriental food, that usually meant moo goo gai pan, Try not to pass food with your chopsticks.
sweet and sour chicken or other famous Americanized
Chinese food. Today, uttering the phrase 'Oriental food If there are no serving utensils, use the bigger end of the
provokes curious head turns and chopsticks to pass food to your plate:
could-have-heard-a-pin-drop silence for using the
outdated, somewhat-offensive term. It's been replaced Do not play with them or rub them together.
almost entirely by the phrase "Asian food, not to be
confused with "Asian fusion or pan-Asian cuisines. Do not stab pieces of food.

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Do not leave chopsticks standing vertically in a bowl or person of higher social status, they will typically foot the
cross them in an "X" shape. This symbolizes death; bill.

Elders and senior members at the table should lift their Tipping
chopsticks first Tipping is not common nor expected in Japanese
culture. Many servers will think you left forgotten money
If you use disposable chopsticks, make sure to place and run after you to return it. It may be uncomfortable,
them back in their wrapper and fold the end. but tipping in Japan adds unnecessary confusion to your
dining experience.
EATING ETIQUETTE
There is an array of eating protocols to be aware of
before beginning a meal in Japan. Many of them revolve
around the idea of not wasting food.

● Before plating yourself, make sure to start the

meal by saying "Itadaki-masu," which means "I
gratefully receive."
● After, you may begin dishing up.
● Remember to only take what you think you will
eat, as leaving food on your plate is considered
wasteful and impolite.
● Other dining rules include
● Do not dump soy sauce on your food. Instead,
pour a small amount of sauce in a bowl and dip
your food into it You may sip directly from a bowl
if it contains ramen or soup. You can even slurp
loudly to show your appreciation.
● Make sure to clean your plate:
● Never raise your food above your mouth
● Do not try to catch falling food;
● Return all dishes to how they were at the start of
the meal;
● Do not blow your nose at the table.

Paying the Bill

Paying the bill can happen a few different ways. To
signal for the bill, cross one index finger over the other to
create an "X." This is the standard sign for "check
please." You may also say, "okanjo kudasai," which also
means "check please."

Usually, the person who invited people out to eat pays

the bill. This reinforces their culture of hospitality and
gratitude. It is also very common for a party to split the
check. This custom is called betsu-betsu and is common
when dining out with friends. If you are dining with a

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1st Year - 1st Semester

TOP 10 TABLE MANNERS TIPS

Table manners have evolved over centuries to make the
practice of eating with others pleasant and sociable.
With so many table manners to keep track, keep these
basic, but oh-so-important, table manners in mind as you
eat:

1. Chew with your mouth closed.

2. Keep your smartphone off the table and set to
silent or vibrate. Wait to check calls and texts
until you are finished with the meal and away
from the table.
3. Hold utensils correctly. Don’t use your fork or
spoon like a shovel or stab your food.
4. Wash up and come to the table clean. Don’t
groom or attend to hygiene at the table.
5. Remember to use your napkin.
6. Wait until you’re done chewing to sip or swallow
a drink.
7. Pace yourself with fellow diners. Cut only one
piece of food at a time.
8. Avoid slouching and don’t place your elbows on
the table while eating (though it is okay to prop
your elbows on the table while conversing
between courses, and always has been, even in
Emily’s day).
9. Instead of reaching across the table for
something, ask for it to be passed to you.
10. Bring your best self to the meal. Take part in the
dinner conversation.

● Always wash your hands before and after

enjoying your delicious foods.
● Always have a napkin nearby. Sometimes,
utensils are not offered, so it’s nifty to use a
napkin instead.
● Some foods don’t require a utensil. Popular
items include deviled eggs, roll-ups, vegetables
with dip, olives, pickles, crackers, etc. For
appetizer buffets that have serving platters, its
best to use the serving utensils rather than your
hands to pick up food.
● Lastly, if appetizers are served on toothpicks or
skewers, pick them up by the stick.

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