Don't lose your peace of mind because of this dual behavior (explanation I should say).
The only thing that a purist physicist can criticize you is your first comment: they don't talk about orbits (Bohr) or shells (Schrodinger) anymore. It's a
thing of the past. The new explanation used at the core of Quantum Physics today is: a bounded electron (the one stuck at an atom) changes its
energy levels up (absorbing a photon) or down (emitting a photon).
Any other concept that I remarked in red is CORRECT, basicly.
If you want to be cool and always right about this topic, follow the master/creator of the Quantum Physics: Max Planck.
On his words "electromagnetic energy travels along the space as waves and are absorpted or emitted by matter in discrete amounts or
quantum of actions with E = hf".
You'll keep hearing about photons travelling the space, frequency or size of photons, etc. This is due to decades of sloppy education, nothing more.
Photons are used as an easy mean to explain discretness of energy of light. It's easy for people to visualize massless particles moving around with
hf energy per photon. Is not that it's wrong, only that it's incorrect to think that way. Using photons will prevent you to understand phenomena in the
macroworld like: reflection, refraction, difraction, radiation of energy, etc.
Planck created by his own the basis of the quantum physics when, at his Jan. 1901 paper, he explained the radiation inside a black body cavity. It
was known for decades that such radiation was electromagnetic, but any attempt to find a formula to describe it failed, because classical (Maxwell)
electromagnetism was used. Planck found the right equation when he asserted that any electromagnetic wave (a single monochromatic one)
emitted by his resonators (he didn't know that atoms existed by then) had a minimum value of energy E = h.f (h is the later called Planck's constant).
and also asserted that not any other EM wave could have an energy value lower than hf. Whith this discretization of energy in quantums, he
created the basis for the Quantum Physics (and photons).
This is the curve of the radiation of a black body cavity, from the times of Planck and valid today: You'll observe that cover any electromagnetic
frequency from AM radio (and lower yet) up to the lethal gamma rays. Visible light is in the region between 450 and 750 nanometers. Larger
wavelengths are called infrared radiation (in three groups), below which are the microwaves, etc. Above visible light (shorter wavelengths)
there is the region of UV radiation, X-ray radiation and, finally, gamma radiation (usually present at nuclear process and cosmic radiation).
These curves graph the radiation measured through a small hole in a black body cavity, and is a function of the temperature
within the cavity. The temperature is one variable that is changed easily.
Today, black body radiation generators of different ranges are manufactured and sold for industrial, medical, scientific and military
This is an example: https://www.newport.com/p/67032
This is how the cavities are done (there are many materials and techniques) but this is the most frequent (using grafite):