(WAVY) — Beginning next week, dozens of students across Hampton Roads will return to their classrooms, including some for the very first time. While many are excited for the upcoming school year, others not so much.

The main reason?

Anxiety.

Casey McDaniel, a therapist with Peninsula Child and Family Services, said a change in routine, along with the unpredictability of what could potentially happen throughout the school year, are major reasons behind the back-to-school fears.

McDaniel also cited the importance of setting up a routine that is predictable.

“So whether that is visiting the school beforehand or meeting their teacher beforehand, setting up that sleep schedule weeks before school starts, having consistent meals and having a consistent routine can be really helpful,” she said.

With classroom violence and mass shootings happening in schools across the nation, it’s critical students have a reliable support system, whether it be an on-campus advisor, therapist or parent.

“Establishing a plan of what to do and who you can talk to when that anxiety comes up can be really helpful,” McDaniel said. “Pay attention to physical symptoms like headaches and stomach aches. Also, look out for avoidant behaviors, sleep disturbances, irritability and difficulty concentrating. All of the above can signal anxiety and depression.”

The start of the new school year not only causes anxiety for kids but it also causes anxiety for parents as well. It’s never easy putting your children’s lives in the hands of someone else, even if it’s a more-than qualified teacher. The fear of what could possibly occur during your child’s school day can create a build-up of unwanted emotions.

According to Dr. Krystal Vaughan of Cornerstone Therapeutic Services, 34% of parents deal with anxiety in response to mass shootings, COVID-19 and bullying.

Vaughan told 10 On Your Side that the first step to easing those worries is to be willing to acknowledge that your anxiety exists.

“The second portion of that is to be able to just communicate it, put words to it, and being able to express what it is that you feel, giving yourself a safe space or creating space of safety around you through social support, through a healthy community, and going through a therapist,” says Dr. Vaughan.

Using mindfulness techniques such as deep breathing and having honest conversations with your children about how you’re feeling without projecting onto them is also highly recommended.

“Whatever the fear is, if I allow myself to say it, then I identify the truth,” Vaughan said. “However, I’m equipping myself and my child with the things that they need in order to be successful. I am [glad] they’re safe now. We rise up to be present. Now that will give us the ability to say, ‘OK, I’m releasing the anxious thoughts because I understand the anxiety.'”