DESIGN THINKING FLIPBOOK (1)

GROUP 1 PRESENTS

A Guide to S lf-Betterment

Creators:
CATAP, Marjorie
DELA ROSA, Johannes Paulo
DIOTAY, Andrea
OCAMPO, Mary Bethany
ROSQUITES, Brigitte

2022

Among the incoming Grade 12 Senior High School Students, a challenge that
arises in the midst of distance learning modalities is their struggle with mental
health. This poses a threat to their academic functioning, particularly in their
social engagement, physical health, socio-emotional wellness, and motivation.
To address these, the proponents created an intervention in the form of an
interactive website and a digitalized activity book. Present in these are
techniques that provide activities for struggling students. Overall, this aims to
collectively help students towards self-betterment.

CATAP, Marjorie DELA ROSA, , Johannes Paulo DIOTAY, Andrea OCAMPO, Mary Bethany ROSQUITES, Brigitte

Dr. Rowena R. Hibanada
Consultant

SOCIAL SKILLS TECHNIQUES 1

Get to Know You 2
Tara, Usap! 3

SELF-RECUPERATING TECHNIQUES 5

Mental Health Hotlines 7
Personal Phonebook 8
Emotion Paper Doll 10

STRESS MANAGEMENT TECHNIQUES 13

Spotify Lo-fi Playlist 14
Spotify Stress Management Podcasts 15
Coloring Nature 16
Coloring Animal
Coloring Mandala 17
Hagdan Tungo sa Kaginhawaan 18
19
MOTIVATIONAL TECHNIQUES
21
Mental Health Bingo
Routine Management 22
Monthly Affirmations 23
24

2022

COLLECTIVE Getting to Know Yourself Dialogues (Conversations)
A Guide to S lf-Betterment

1

Start this activity with a little kick by answering this get to know
you page. Feel free to express your realest self because it is
something you should be proud of.

GET TO KNOW YOU!

Name: Birthday: paste your best photo
Nickname: here
Age:

FUTURE _______

your dream job!

My Life Mantra

FAVORITES ni FEiRn eSmOojNis!

Now Playing Food Drinks Color Flower
Subject App Hobby Pet
song title
artist

This or That Words that Describe Me

To my future self, sunrise or sunset

Love, vanilla or chocolate

your name books or movies
coffee or milktea
2
horror or romance
colorful or neutral

Access this link to download the printable templates: https://bit.ly/3Oil1SE

tara, usap?

There are special days in our lives where we start meeting new
friends. Use the statements written in this page as a
conversation starter. Who knows, you might be a blessing to
somebody.

Uy! Anong ginagawa NamnognaAoKnoDdimrkaea?mbaaong
mo? mAsaannodgaynraaaytkaiarniygsaaFa2anFt?gin

Ano na ang mga
nabasa mong libro?

kibnaanhdAihanilooigamannugsmikoan?g Kuemxpouensrtliiaennencacemlamasosn?saang
Aiynnooanamgnacgeylmrlopgohanonlsaear?o
Kumusta ka naman
ngayon?

mAnoongaTnpikagTnpooakob?roinritsoa hiAnndoi nkpgaanpmeolaoigkrisunala?saawnagng

3 Access this link to download the printable templates: https://bit.ly/3uYdIsK

tara, usap?

There are special days in our lives where we start meeting new
friends. Use the statements written in this page as a
conversation starter. Who knows, you might be a blessing to
somebody.

lmoSoaabgalnnagkmlbPaaoiblyiagp?usi)n(sHtaoaslmo. Sosaa Anong gusto mong
aplianaalaka?Ap(naCbooorarenitmgoemmoonryg) kunin sa kolehiyo?

Apnamogonknkaglgtamasgpeaa?odwsainnlags

mmAonasoiatuakirnsaianginbghgigmintaaoanoh?siauynpaaannpgg

4 Access this link to download the printable templates: https://bit.ly/3uYdIsK

COLLECTIVE Who to Call When it’s getting bad again Build Your Face
A Guide to S lf-Betterment

Go. Nandito lang ako,
makikinig ako. ha?

chikahan tayo,
okay lang?

5

my One Call Away
people

(Who to Call When it’s getting bad again)

Pwede ba
kitang kausapin?

Go.
makikinig ako.

6

MENTAL HEALTH HOTLINES

It's completely okay to ask for help during rainy days. This page contains hotlines that you can
call when times get rough. People in the other line will listen to you without any judgment.

9 de Febrero St., Mauway, Mandaluyong, Metro Manila, Philippines

National Mental Health Landline SMART/TNT/SUN
Crisis Hotline
1553 0908-639-2672

Globe/TM ncmhcrisishotline
ncmhhotline
0966-351-4518
0917-889-8727
0917-889-USAP

Room 103-A Bellarmine Hall, Ateneo de Manila University, Katipunan
Ave., Loyola Heights, Quezon City

Ateneo Bulatao Center For Local Trunkline
Psychological Services
5268 426-60-01

Direct line [email protected]

(02) 8426-5982

Room 104 (The Meeting Room), Ground Floor, Thomas Aquinas
Research Complex (TARC), University of Santo Tomas, Manila

Local Direct line

4012 (02) 8406-1611

Free Psychological Services Globe/TM Living Free Foundation, Inc.
Living Free Foundation [email protected]
0917-883-3161

Non-Government Organization

Hopeline ph Landline SMART/TNT/SUN

(02) 8804-4673 0918-8784-673

Globe/TM Hopeline PH
[email protected]
0917-5584-673

7

Think of the people that are close to you. Write down
their names and phone numbers so you can call them if
you ever feel lonely.

keep in mind that before sharing to them, make sure they are prepared and available to
listen.

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

8

Think of the people that are close to you. Write down
their names and phone numbers so you can call them if
you ever feel lonely.

keep in mind that before sharing to them, make sure they are prepared and available to
listen.

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

NAME: NAME:
CONTACT NUMBER: CONTACT NUMBER:

9



EMOTION PAPER DOLL

cut out the provided images and create a face
based on how you feel.

10 Download this through this link: https://bit.ly/3PF0uJ2



11



Put your paper doll here

12

Put your paper doll here

12

COLLECTIVE Who to Call When it’s getting bad again Build Your Face
A Guide to S lf-Betterment

13

Alone Together A TOWN WITH... A Town With an...

Jazzinuf Cafe Music BGM Channel Samuel Kim, Mik

Our Blue Sky MY NEIGHBOR... A cup of tea after...

Jordy Chandra, Cotton Vibe Cafe Music BGM Channel Jordy Chandra, Rookte

Spy x Family DEPARTURE Winter Warmth

lunaire Cafe Music BGM Channel Jordy Chandra

Soul Invention STROLL Flavour

Mindscape Cafe Music BGM Channel Timmies

Lofi One Summer's... And It Just Keeps...

Domknowz Samuel Kim, Mik ALEX

Access this link to listen:

https://spoti.fi/3yO5nst

14

LRBirelseaatxtehne

3 Minute Stress Management A Refreshing Awakening

Therapy in a Nutshell Radio Headspace

Morning meditation with Dr. . . Too Much Focus

Stress Management Radio Headspace

Stress Management - How . . . Day 15: Calm

The Dean Grazaiosi Show 21 Day Positive Mindfulness Meditation

Think Less Of What They Thi . 5 Minute Guided Meditation . . .

Managing Stress and Depression Meditation Life Skills Podcast

Just Breathe Guided Meditation For Stress

Managing Stress and Depression Meditation Life Skills Podcast

How do I manage stress for a #90 - A Simple Breathing Exe

The Daily Disturbance Purvida Wellness Experience

How to Manage Stress and A Box Breathing Exercise

7 Good Minutes Daily Self-improvement Myss Meditations

Access this link to listen:

https://spoti.fi/3ofBkFc

1x

15

Life is least boring with colors in it. Bring joy to these drawings by
coloring it according to your preference. Use your imagination, I'm
sure you have a lot in there.

16 Download this through this link: https://bit.ly/3RMbZQM

Life is least boring with colors in it. Bring joy to these drawings by
coloring it according to your preference. Use your imagination, I'm
sure you have a lot in there.

17 Download this through this link: https://bit.ly/3RMbZQM

Life is least boring with colors in it. Bring joy to these drawings by
coloring it according to your preference. Use your imagination, I'm
sure you have a lot in there.

18 Download this through this link: https://bit.ly/3RMbZQM

How to play: The players will move their pieces from left to right, starting at 1, following the numbers on the
board, then the next row from right to left and repeat. Toss the dice to know your move. Each tile has a
corresponding challenge. The first player to reach number 100, wins.

19
Download this through this link:

20

https://bit.ly/3OjgJdJ

COLLECTIVE Monthly Affirmation Routine Management Mental Health Week Bingo
A Guide to S lf-Betterment

21

Life is least boring with colors in it. Bring joy to these drawings by
coloring it according to your preference. Use your imagination, I'm
sure you have a lot in there.

MENTAL HEA H BINGOMENT
LTH BINGOComplete as many as you can!

Listened to a Made a note Watched my Organized Hugged my
favorite song about how favorite my duties for loved ones
my day went show
the week




Pampered Took a good Cleaned my Expressed Ate my
myself photo of room myself comfort
myself openly


meal



Went for a Let go of FREE Thought Drank 8-10
short walk something SPACE about happy glasses of

heavy memories water

Went to Read my Crossed out Appreciated Had 8 hours
exercise favorite a task on my the nature of good sleep

book to-do list

Talked to a Listened to a Ate with my Went to my Played with
close friend productive friends comfort my pet
podcast place

22 Downloadthisthroughthislink:https://bit.ly/3RMdZsg

Make sure that your productivity will stay consistent through creating
your schedule for today. It will help you finish your tasks and maximize
the time you have. ps. don't forget to include your me time!

DATE thSeldaayy

MTWTFSS

TASKS REMINDERS

EVENTS

NOTES MEAL PLAN

BREAKFAST
LUNCH

DINNER

23 Downloadthisthroughthislink: https://bit.ly/3Plj5tQ

You deserve all the good compliments. With that, use these affirmations as
your mantra and guide for the month.

Downloadthesethroughthislink: https://bit.ly/3yTaszI

-January- -January-

Small wins matter. Be patient, better
days are coming.

-February- -February-

Be patient, better Say this: I am capable
days are coming. of everything I set my

mind to.

-March- -March-

Yowtuhouicnladgnsbatehlwgaoatoyydsoefunotgrhayignoeuki.n Nghoeogawawttiavoyel.ievYmeoouwtijituohnststhlneeaemvren.r

-April- -April-

YoAulwdaiomysnptroaetsksaelawanabyyrosenaheta.hveert. o The neinnedoctofmeoqrpueaattebenrceteao.k does

24



-May- -May-

Yocuanaraelwnaoytusaps.tfaanildurbea. cYkou mFiosbrtegaaikvteeisnygionuyrtoshueerlfspefalfosrtu.pySo.tuorp

-June- -June-

bpersYotgovrueerasssrieotonwboorefkcyoinomguerisntehlfe. Yaonudayroeuedrnoboineu
sggthyi.souarlwbaeysst

-July- -July-

refleYcotuiaornnpdaofsftuytiosuurnreo.ptraesent Cishtahnegsintaagnryyttoohufirncgthh. aonuggihntgs

-August- -August-

Be yosuerlfmeovse
trywdoanyd. erful Life mayabree tyoouug.h, but so

25



-September- -September-

bsYeeoeluimeva,era,enysmboduraasrttvthreeoirrnntktghh.earannthyyaoonuu It djouesstng’tetgesttreoansgieerr,. you

-October- -October-

strOunglgyleyysoosuuorksbneelofpw.royuodurof It’s okayyoutroseplfr.ioritize

-November- -November-

youArycsceoleufup,tntehlvaooelvunlagpbhtalhtere.tastrheoifngs All bsmigatllhbineggsincnoimnegsf.rom

-December- -December-

Progrepsesrfisecbteitotne.r than Choose to be happy

26



Let us know your opinion!

Access this Google Form link by scanning the QR
Code below. Let us know what you think, feel, and
recommendations to these activities!

https://forms.gle/KKHbPd9kbtbvrwkz7

Use this QR code to access the
website version!

https://collectiveselfbetterment.weebly.com