Sitero Francisco Memorial National High School Guidance Office

13/08/2026

When emotions run high, taking a step back makes all the difference. ⚡️💙

From cooling down anger to processing sadness, here are quick, practical steps every student can use to navigate big feelings.

📌 Bookmark this post for the next time you (or a friend) need a quick reset!

🫁𝔻𝕚𝕕 𝕐𝕠𝕦 𝕂𝕟𝕠𝕨? 𝕋𝕙𝕖 𝕊𝕔𝕚𝕖𝕟𝕔𝕖 𝔹𝕖𝕙𝕚𝕟𝕕 𝔻𝕖𝕖𝕡 𝔹𝕣𝕖𝕒𝕥𝕙𝕚𝕟𝕘
Here is some fascinating trivia about how taking a deep breath physically transforms your mind and body in seconds!

1. The "Brake Pedal" for Your Heart
When you get angry or scared, your heart beats fast.

Taking slow, deep breaths presses a hidden "brake pedal" in your body that instantly tells your heart to slow down and chill out!

2. The Magic Reset Button (The Double Sigh)
Try this: Take two quick sniffs in through your nose, then one long blow out through your mouth.

This opens up tiny air pockets in your lungs and dumps out stress, making you feel calmer in just 3 seconds!

3. Turning Your Brain's Thinking Cap Back On
When you are super upset, the "angry" part of your brain takes over, making it hard to think straight.

Deep breathing sends fresh oxygen to the front of your brain—the "thinking cap"—so you can make smart choices instead of reacting on impulse.

4. Lowering the Stress Poison
Being stressed creates a tiny splash of a "stress chemical" in your body that makes you feel jittery.

Just 5 big, deep breaths help wash that chemical away so your body feels relaxed again!

💡 Remember: You can't always control how you feel, but you can always control your breath and your actions!

04/08/2026

🚫 SMOKE-FREE & VAPE-FREE ZONE 🚫

To maintain a clean, safe, and focused environment for everyone, smoking, va**ng, and the use of all to***co or ni****ne products are strictly prohibited inside and outside school grounds.

🧠 TRIVIA: How Va**ng & Smoking Affect the Developing Student Brain

Did you know that the human brain continues to develop until around age 25? Introducing ni****ne during these crucial years can cause significant, long-term harm:

1. Disrupts Brain Connectivity: Ni****ne alters how memory, learning, and attention pathways are formed, making it harder to focus and retain information in class.

2. Increases Anxiety & Mood Swings: While some use ni****ne expecting relief, it actually alters brain chemistry—leading to higher stress levels, mood fluctuations, and worsened symptoms of anxiety.

3. Paves the Way for Addiction: Young, developing brains build synapses (brain connections) faster than adult brains. This makes adolescents build a stronger dependency on ni****ne much quicker, making it significantly harder to quit.

4. Impairs Impulse Control: Ni****ne exposure can harm the prefrontal cortex—the area of the brain responsible for impulse control, decision-making, and emotional regulation.

💙 Protect Your Health. Protect Your Future.

Let’s work together to keep our school grounds clean, healthy, and safe for everyone!

📌 Spread the word: Share this post with your classmates, friends, and parents!

📌 QUICK REMINDER FOR EVERYONE 📌

Please be reminded that va**ng, smoking, and the use of all to***co products are STRICTLY PROHIBITED both inside and outside the school premises—including school gates, perimeter walls, and nearby walkways. 🚫💨

Let’s keep our school environment safe, clean, and healthy for every student and staff member! 💙

01/08/2026

Paggabay at Pagdisiplina: Mula Tahanan hanggang Paaralan.

Paggabay at Pagdisiplina: Mula Tahanan hanggang Paaralan.

Marami ang nag-aakala na magkaiba ang layunin ng Guidance Office at ng Prefect of Discipline. Ngunit ang totoo, iisa lamang ang aming adhikain—ang mahubog ang bawat mag-aaral upang maging responsable, magalang, may malasakit sa kapwa, at may matibay na pagpapahalaga sa buhay.

Kapag ang isang mag-aaral ay nagkakamali, hindi namin layunin na basta na lamang magpataw ng kaparusahan. Higit sa lahat, nais naming matulungan siyang maunawaan ang kanyang pagkakamali, matuto mula rito, at makagawa ng mas mabubuting pasya sa hinaharap.

Kaya naman, ang disiplina at gabay ay hindi dapat mapaghiwalay.

Ang disiplinang walang paggabay ay nauuwi lamang sa kaparusahan. Maaaring sumunod ang bata dahil sa takot, ngunit hindi niya lubos na mauunawaan kung bakit mali ang kanyang ginawa.

Sa kabilang banda, ang paggabay na walang disiplina ay nagiging mababaw. Maaaring alam ng bata ang tama, ngunit kung walang pananagutan at pananawagan sa tamang asal, mahihirapan siyang maisabuhay ang kanyang mga natutuhan.

Kapag ang disiplina ay sinamahan ng paggabay, ang mga alituntunin ay nagiging mahahalagang aral sa buhay. Ang mga bunga ng pagkakamali ay nagiging pagkakataon upang matuto at umunlad. Ang pagsaway ay hindi na lamang pagwawasto ng asal, kundi isang pagpapakita ng tunay na malasakit.

Gayundin, mas nagiging makabuluhan ang paggabay kapag ito ay sinusuportahan ng disiplina, sapagkat nagbibigay ito ng malinaw na direksyon, tamang hangganan, at katatagan na kailangan ng ating mga anak upang magkaroon ng mabuting pagkatao.

Mga mahal naming magulang, kapag ang inyong anak ay ipinatawag ng Guidance Office o ng Prefect of Discipline, sana ay huwag ninyo itong isipin bilang tanda na siya ay napag-initan o nabansagan. Sa halip, makita ninyo ito bilang patunay na may mga g**o at kawani sa paaralang ito na tunay na nagmamalasakit at handang gumabay sa kanya upang maging mas mabuting tao.

Ang aming pangarap ay hindi lamang makapagtapos ng mga batang matataas ang marka. Ang mas mahalaga sa amin ay makapagpalaki ng mga kabataang may integridad, paggalang, pananagutan, at kabutihang-loob—mga kabataang pipili ng tama, hindi lamang dahil may nakakakita, kundi dahil alam nilang iyon ang nararapat gawin.

Hindi namin ito magagawa nang kami lamang. Kailangan namin ang inyong pakikiisa. Sa pagmamahal na ibinibigay ninyo sa tahanan at sa paggabay at disiplina na ipinagkakaloob namin sa paaralan, matutulungan nating maging pinakamahusay na bersyon ng kanilang sarili ang ating mga anak.

Sa pagtatapos, nais kong iwan sa ating lahat ang isang mahalagang kaisipan:

"Itinuturo ng disiplina kung saan ang hangganan. Ipinauunawa naman ng paggabay kung bakit mahalagang igalang ang mga hangganang iyon. Kapag pinagsama ang disiplina at paggabay, hindi lamang nito binabago ang asal ng bata—hinuhubog nito ang kanyang pagkatao."

Maraming salamat po sa inyong tiwala, pakikipagtulungan, at patuloy na suporta. Sama-sama nating gabayan, disiplinahin, at inspirahin ang ating mga anak upang sila ay lumaking may mabuting asal, matatag na prinsipyo, at pusong handang maglingkod sa kapwa.

Maraming salamat po, at pagpalain tayong lahat ng Poong Maykapal.


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04/05/2026

🌿 May is 𝕄𝕖𝕟𝕥𝕒𝕝 ℍ𝕖𝕒𝕝𝕥𝕙 𝔸𝕨𝕒𝕣𝕖𝕟𝕖𝕤𝕤 Month 🌿

This month is a reminder that mental health is just as important as physical health—and that every person’s story matters. 💚

In a world that often asks us to be strong all the time, it’s important to remember that it’s okay to pause, to feel, and to ask for help. You don’t have to carry everything on your own.

Take a moment today to check in with yourself.
How are you 𝓻𝓮𝓪𝓵𝓵𝔂 feeling?

And if you can, reach out to someone—a friend, a family member, a colleague. A simple message, a kind word, or just being present can mean more than you realize.

Let’s use this month to:
✨ Start honest conversations
✨ Listen without judgment
✨ Show kindness and empathy
✨ Support one another in small but meaningful ways

If you’re struggling, please know this:
You are not alone.
You are valued.
You are worthy of care, understanding, and support.

Healing is not linear, and it’s okay to take things one day at a time. What matters is that you keep going—and that you know help is always within reach.

Together, let’s break the stigma and build a community where mental health is openly talked about and everyone feels safe to be themselves. 💚

04/05/2026

📣Enrollment is still ongoing
for the School Year 2026-2027
Please follow your schedule accordingly

GRADES 7, 8, 9, and 10
📅 May 4-7, 2026

GRADE 11 and 12
📅 April 11-14, 2026

SPECIAL NEEDS EDUCATION, TRANSFEREES, Balik-Aral
📅 May 18-21, 2026

🕛 8am - 11am | 1pm - 3pm
👪Enrollees must be accompanied by a parent/guardian.
🖊 Bring your own ballpen.
⚠This is to remind everyone that a DRESS CODE is in effect inside the school. The school may prohibit people from entering the school if they do not follow the specified dress code.
⚠️ as per Department of Education pursuant to Memorandum Circular No. 114, FWA adopting a four-day onsite work schedule (Monday-Thursday) and WFH on Fridays

08/04/2026

📣ENROLL NOW, be a SITERIAN!
for the School Year 2026-2027

Please follow your schedule accordingly
Incoming Grade 7 and Incoming Grade 11
📅 April 13-16, 2026

Special Needs Education
📅 April 20-23, 2026

Old Students (for incoming Grades 8, 9, 10 and 12), Transferrees and Balik-aral
📅 April 20-23, 2026

🕛 8am - 11am | 1pm - 3pm
👪Enrollees must be accompanied by a parent/guardian.
🖊 Bring your own ballpen.
⚠This is to remind everyone that a DRESS CODE is in effect inside the school. The school may prohibit people from entering the school if they do not follow the specified dress code.
⚠️ as per Department of Education pursuant to Memorandum Circular No. 114, FWA adopting a four-day onsite work schedule (Monday-Thursday) and WFH on Fridays

06/04/2026

📣Attention Siterians.

Enrollment for incoming Grade 7 for the SY2026-2027
is to be announced.

Enrollment for incoming Grade 11 for the SY2026-2027
Unclaimed Cards
Monday-Thursday
8:00am-11:00am & 1:00pm-3:00pm