PTHS Counseling Office Newsletter

1. Mental Health Resources

2. Postsecondary Planning Resources

3. Scholarship and Financial Aid Resources

4. Additional Educational Opportunities

5. PTHS Counseling Office

School can be stressful, but there are simple, research-backed ways to stay balanced and perform your best. Strategies like breaking big tasks into smaller steps, setting realistic goals, prioritizing sleep, and using calming techniques (like deep breathing or brief mindfulness breaks) can help you feel more in control. Taking care of your emotional and physical health isn’t just good for your well-being — it also boosts focus, memory, and academic performance. Small changes in how you approach schoolwork and stress can make a big difference in your day-to-day success.

Mindfulness is all about paying attention to the present moment — and research shows it can benefit both your mind and body. Practicing mindfulness helps reduce stress and anxiety, improves emotional balance, and can even help you stay focused during busy or challenging times. You don’t need anything fancy to start — simple activities like mindful breathing, noticing your surroundings, or taking a moment to slow down can help your nervous system relax and support your overall well-being. It’s a small habit that can make a big difference in how you handle daily stress.

A recent roundup from Verywell Mind highlights seven top meditation apps that can help with stress relief, focus, and better sleep. Whether you’re new to mindfulness or already have experience, these apps offer guided meditations, breathing exercises, and calming tools that fit easily into a busy student schedule. Many include short sessions you can use between classes, before tests, or to wind down at night. Exploring mindfulness apps can be an easy first step toward building healthy stress-management habits.

Bilateral stimulation is a brain-based technique that uses gentle, back-and-forth movement or sound to help your body and mind feel more regulated. This can include things like walking, tapping your hands left and right, drumming your fingers, or listening to music that alternates between earbuds. The steady left-to-right rhythm helps both sides of your brain work together, which can make strong emotions feel more manageable and help you think more clearly when you’re stressed.

Students can use bilateral stimulation anytime they feel overwhelmed—before a test, after a tough conversation, or when anxiety starts to build. Try slowly tapping your hands on your knees, squeezing a stress ball from one hand to the other, or taking a short walk while noticing your steps. These simple actions can help your nervous system settle and bring your focus back to the present moment.

Bilateral stimulation is a practical everyday strategy anyone can use. It’s quick, private, and easy to practice—no special equipment needed. Small tools like this can make a big difference in managing stress and supporting your mental well-being.

Music isn’t just entertainment — it’s a powerful tool that can help you calm your mind, shift your mood, and manage stress during busy school days. This Verywell Mind article explains why listening to music can lower anxiety, improve focus, and even trigger positive emotional responses. It also shares tips on how to use music intentionally as part of your self-care routine — whether that’s creating a calming playlist for study breaks, picking energizing songs for motivation, or using rhythms to unwind after a long day.

If you’re planning for college, you may have noticed that many schools are now test-optional. This means you get to decide whether to submit your SAT or ACT scores — it’s not required for admission. High scores can strengthen your application, but if you choose not to submit them, colleges will focus on the rest of your application: your grades, classes, activities, essays, and letters of recommendation. Test-optional policies give you flexibility, so take the test only if you think it will highlight your strengths. Talk with your school counselor to decide what’s best for you!

• Test-Optional: You choose whether to submit SAT or ACT scores. Strong scores can boost your application, but if you don’t submit them, schools focus more on grades, courses, activities, and essays.

• Test-Flexible: You can submit other tests, like AP scores, instead of the SAT/ACT.

• Test-Blind: Schools will not consider test scores at all, even if submitted.

Making the Right Choice for You
Focus on a holistic application—grades, coursework, extracurriculars, essays, and recommendations matter more than ever. Highlight your strengths, your impact, and your unique story.

Choosing a college is a big decision — and there’s more to it than rankings. Experts recommend starting early by making a list of schools that match your interests, goals, and budget. Think about what matters most to you — academic programs, campus size, location, costs, and opportunities after graduation — and research each school carefully. Visit campuses (in person or virtually), compare financial aid options, and talk with your counselor, family, and current students to find the best fit for you.

Job shadowing gives students a firsthand look at daily work life, helping them understand different professions, company operations, and professional expectations. Starting as early as freshman year, students can explore careers that match their interests and goals, gain insight from professionals, build networks, and practice professionalism. Experiencing a job up close helps students make informed decisions about their future paths.

Not sure if a traditional 4-year college is the right fit for you? Skilled trades are in high demand, and there are many ways to explore whether this path is a good fit. Start by researching different trades to learn about the skills and tasks involved, and visit trade or technical schools to see programs firsthand. Talk with professionals in the field to hear about their experiences, participate in hands-on activities like job shadowing or internships, and consider how your own interests and strengths align with various trades. Don’t forget to consult with your school counselor for guidance and support as you explore your options. Check out the Western PA Builder's Guild here: https://buildersguild.org/

March

3/1: Italian-American Cultural & Heritage Society of Washington County – $3,000

3/1: Ross F. DiMarco Scholarship – $1,000

3/1: Lions Young Ambassador of the 21st Century Award Program – $500

3/1: The Foundation 649 Scholarship – $1,000 (renewable)

3/2: Pennsylvania Association of School Retirees Washington Co. Scholarship – $1,200

3/12: Clearview Federal Credit Union Ralph B. Canterbury Scholarship – $1,500

3/20: Washington Area Federal Credit Union Scholarship – $1,500

3/27: Peters Township Music Boosters (PTMB) Senior Scholarship – $1,000

3/30: James T. & Rose M. Perryman Family Foundation: College Engineering, Math, Metals & Technology Scholarship – $15,000-$10,000

3/30: James T. & Rose M. Perryman Family Foundation Scholarship for 4-year Nursing Programs – $15,000-$10,000

3/31: The "No Sweat" Scholarship – $2,500

April

4/1: Washington County Community Foundation Scholarships (15 local scholarships!) – $1,000

4/1: PA School Counselors Association Scholarship Competition – $1,000

4/1: Men’s College Scholarship – $500-$1,000 (national scholarship)

4/1: Giant Oaks Garden Club Scholarship – $1,500

4/6: Epilepsy Foundation Western/Central PA Scholarship Program – $1,500

4/10: Range Resources Student Scholarship for WACTC Students ONLY – $2,000

4/10: Peters Township Education Foundation Matthew Cheran Scholarship – $500

4/15: The Ritton Family Foundation Scholarship – Varies

4/15: The Pennsylvania House of Representatives’ Scholarship – Varies

4/23: Student-View Scholarship Program – $10,000-$500

4/24: Aaron C. Fayish Memorial Scholarship – $2,500

4/24: The Nicholas Brunetti Memorial Scholarship – $1,500

4/30: Keynotes Music Scholarship Competition – $7,500-$1,500

4/30: PTSA School Spirit Scholarship – $1,000

4/30: PTSA Service Scholarship – $1,000

May

5/1: Peters Township Basketball Association (PTBBA) Scholarships – $1,000

5/1: Primo Italiano Lodge #2800 Italian-American Scholarship – $2,500

5/1: The Judge Ron Arnoni “Leadership-in-Action” Scholarship – $500

5/1: James T. & Rose M. Perryman Family Foundation Scholarship for Certificate & 2-year Nursing Programs – $5,000-$2,000

5/1: James T. & Rose M. Perryman Family Foundation Scholarship for Trade School STEM Programs – $5,000-$2,000

5/7: McMurray Art League College Scholarship – $500

June

6/30: Three Rivers Desk and Derrick Scholarship – $2,500

Ongoing

Citizens Scholarship

PA American Legion Scholarship Program (multiple scholarships)

ROTC Minuteman Scholarship

The Win Mortimer Trust

Create-A-Greeting-Card Scholarship *open to grades 9-12

Becca's Closet Involvement Scholarship (Non-Need-Based)

The Civilian Marksmanship Scholarship Program

The Top Full-Tuition Scholarships of 2026

GoSkills Scholarship

Top 2026 Scholarships for Women

Win $5K through the Comics Are LIT! Scholarship Contest

Win a $2,026 Scholarship: Fastweb’s 2026 Scholarship Success Sweepstakes

Top Scholarships for STEM Students

Achievers in Technology Program

American Nuclear Society Scholarships

Make Noise Today Scholarship Contest

Fontana Transport Inc. Scholars Program

CARiD Scholarship Program

2026 Scholarships for College Students: The Ultimate List

Top Scholarships for 2026: Your Complete Guide

Top Music Scholarships for 2026

March 2026 Scholarship Opportunities

2026 Firehouse Subs Public Safety Scholarship

The United States Military Academy at West Point is excited to offer your rising seniors (current juniors) the Summer Leaders Experience (SLE)—a rigorous five-day, overnight immersion led entirely by current West Point cadets.

SLE offers an authentic look at cadet life and challenges students academically, militarily, physically, and socially. Participants will experience:

• Hands-on academic workshops: Choose from 17 sessions taught by West Point faculty.
• Physical and military training: Army PT workouts, obstacle courses (indoor and outdoor), the Candidate Fitness Assessment (CFA), and more.
• Leadership and character development: Team-building exercises, the Leader Reaction Course, ethics discussions, and cadet-led activities.
  
  

Students can choose between three SLE sessions:

• Session 1: May 30 – June 3
• Session 2: June 5 – June 9
• Session 3: June 11 – June 15
  
  

Applications for SLE open on February 15, and selections will be made on a rolling basis starting March 15. When high school students submit this application, it also completes the first part of the West Point application process. Ideal candidates will demonstrate academic excellence, leadership within their community, and a readiness to take on physical challenges.

West Point provides scholarships to cover the $495 SLE fee and travel expenses for students with documented financial need.