| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 6674 |
20 Aug 2026 08:51:50 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 5200 | New record added in `options` (ID: 5200) | |
| Date & Time | 2026-08-20 08:51:50 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5200 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 5200) | ||
{
"option_id": "5200",
"questionaire_id": "1330",
"option_title": "Chill Mode.",
"option_img": null,
"created_at": "2026-08-20 08:51:50",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Chill Mode.',
'2026-08-20 08:51:50',
'1330'
)
options| Date & Time | 2026-08-20 08:51:50 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5199 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 5199) | ||
{
"option_id": "5199",
"questionaire_id": "1330",
"option_title": "Fear Mode.",
"option_img": null,
"created_at": "2026-08-20 08:51:50",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Fear Mode.',
'2026-08-20 08:51:50',
'1330'
)
questionaire| Date & Time | 2026-08-20 08:51:50 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1330 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 1330) | ||
{
"questionaire_id": "1330",
"cbt_id": "174",
"questionaire_type": "cbt",
"questionaire_title": "Picture a time when your boss hinted that you need to do better at work your body automatically goes into:",
"questionaire_order": "1",
"questionaire_correct_answer": "Fear Mode.",
"questionaire_explanation": "When your boss says you need to improve, it's natural to feel a bit scared or worried about your job. This is what 'fear mode' is all about your body's reaction to a situation where you feel under pressure or threatened.",
"created_at": "2026-08-20 08:51:50",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'174',
'cbt',
'Picture a time when your boss hinted that you need to do better at work your body automatically goes into:',
'1',
'Fear Mode.',
'When your boss says you need to improve, it\'s natural to feel a bit scared or worried about your job. This is what \'fear mode\' is all about your body\'s reaction to a situation where you feel under pressure or threatened.',
'2026-08-20 08:51:50'
)
cbt| Date & Time | 2026-08-20 08:51:48 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 174 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 174) | ||
{
"cbt_title": "Understanding Panic and Anxiety",
"cbt_image": "",
"cbt_order": "1",
"cbt_summary": "<p><b>“You experience moments absolutely free from worry. These brief respites are called panic”</b></p><p>Welcome to the world of anxieties and fears, where life feels like a rollercoaster. Picture those rare moments when worries take a backseat; they're so infrequent <b>that you dub them 'panic.'</b></p><p><b>Why?</b></p><p><b>Because finding tranquility amid anxiety is akin to discovering a needle in a haystack.</b></p><p><b>Ready for the ride? </b>Recall a time when fear gripped you suddenly. Perhaps it was your car skidding on a rainy day, the moment your crush chose someone else, or your boss hinted at improvement. In such moments, when impending doom looms<b>, your body instinctively shifts into 'fear mode.'</b></p><p>However, there are instances when you feel tense and worried without a clear cause. We call this generalized anxiety <b>a form of fear lacking a specific trigger</b>. When you're anxious, your body reacts as if it's getting ready to protect you from danger. You might start breathing fast, feel your muscles get tight, or notice you're sweating. Your heart could race, and you might feel dizzy, short of breath, or like things aren't real. Your hands or feet might tingle, and you could feel sick to your stomach.</p><p><b>But fear not, this</b> is only a temporary state. <b>You’re safe, even if it doesn’t feel like it.</b> Think of panic like a wave. It starts small, builds up, and reaches its peak, but then it always fades away. You’ve been through this before, and you’ll get through it again. Just like every wave, it won’t last forever, and you’re stronger than you think.</p><p><b>Try 4 4 4 RULE:</b></p><p><i><b>“When panic or anxiety strikes</b></i><i>, </i><i><b>take a deep breath in through your nose for four seconds, hold it for four seconds, and then breathe out through your mouth for four seconds. Repeat this a few times!”</b></i></p><p>Bozkurt, B., & Mann, D. L. (2003). Shortness of breath. <i>Circulation</i>, <i>108</i>(2), e11-e13.<a href=\"https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000075956.36340.78\"><u>Link</u></a></p><p>Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. <i>Applied psychophysiology and biofeedback</i>, <i>40</i>(2), 107-115.<a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\"> </a><a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\"><u>Link</u></a></p>"
}
admin| Date & Time | 2026-08-20 08:51:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-20 08:51:03 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-20 08:50:58 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
cbt| Date & Time | 2026-08-20 08:44:46 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 134 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=134 |
| Description | Record deleted from `cbt` (ID: 134) | ||
{
"cbt_id": "134",
"cbt_category": "",
"cbt_order": "39",
"cbt_title": "Stress related to manage Anxiety Stress is a bit like a hidden puzzle, and the first step to solving it is figuring out what's causing it. But here's the twist: the real reasons for your stress aren't always obvious. It's like searching for your lost keys",
"cbt_summary": "<p>To identify your true sources of stress, look closely at your habits, attitude, and excuses:</p><p>● Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?</p><p>● Do you define stress as a part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).</p><p>● Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?</p><p>Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. When you're stressed, you might think it's all because of things outside of you, like school or work. But that's not always true. You also have a role in how stressed you feel. It's like realizing that we can decide where the car goes.\nHere’s the scope: You can start ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 06:52:52.213854",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='134'
questionaire| Date & Time | 2026-08-20 08:39:48 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 1326 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=1326 |
| Description | Record deleted from `questionaire` (ID: 1326) | ||
{
"questionaire_id": "1326",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "Are \"belly breathing,\" \"diaphragmatic breathing,\" and \"abdominal breathing\" the same technique?",
"questionaire_order": "15",
"questionaire_correct_answer": "Yes, belly breathing, diaphragmatic breathing, and abdominal breathing typically refer to the same technique.",
"questionaire_explanation": "They all involve focusing on breathing deeply into the diaphragm, allowing the abdomen to expand as you inhale and contract as you exhale. let's have a look how\n\nBelly Breathing\n\nFind a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees.\n\nPlace one hand on your upper chest and the other hand on your belly, below the ribcage.\n\nAllow your belly to relax, without forcing it inward by squeezing or clenching your muscles.\n\nBreathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).\n\nExhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='1326'
questionaire| Date & Time | 2026-08-20 08:39:43 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 1327 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=1327 |
| Description | Record deleted from `questionaire` (ID: 1327) | ||
{
"questionaire_id": "1327",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "A good place to practice belly breathing:",
"questionaire_order": "15",
"questionaire_correct_answer": "In a comfortable, quiet place",
"questionaire_explanation": "Belly breathing, or diaphragmatic breathing, is most effective in an environment where you can relax and focus on your breath without distractions. A comfortable and quiet place provides the right setting to concentrate on your breathing technique. It helps in reducing stress and calming your mind, making it an ideal practice in a peaceful setting where you can tune into your body's rhythms without external disturbances.\n\nthe 4 4 4 rule of breathing\n\nBox breathing involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='1327'
questionaire| Date & Time | 2026-08-20 08:39:37 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 1328 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=1328 |
| Description | Record deleted from `questionaire` (ID: 1328) | ||
{
"questionaire_id": "1328",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "How long does each part of the box breathing cycle last?",
"questionaire_order": "15",
"questionaire_correct_answer": "Four counts",
"questionaire_explanation": "Box breathing, also known as square breathing, involves four distinct steps. Each step is done for an equal count of four. This technique is used for stress management and relaxation, as it helps to slow down breathing and focus the mind.\n\n4-7-8 4 breathing technique\n\nThe 4-7-8 breathing exercise, also called the relaxing breath.\n\nPlace and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.\n\nCompletely exhale through your mouth, making a \"whoosh\" sound.\n\nClose your mouth and inhale quietly through your nose to a mental count of four.\n\nHold your breath for a count of seven.\n\nExhale completely through your mouth, making a whoosh sound to a count of eight.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='1328'
questionaire| Date & Time | 2026-08-20 08:39:33 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 1329 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=1329 |
| Description | Record deleted from `questionaire` (ID: 1329) | ||
{
"questionaire_id": "1329",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "What does the 4-7-8 breathing do for your body in dealing with anxiety?",
"questionaire_order": "15",
"questionaire_correct_answer": "Calms your nervous system",
"questionaire_explanation": "When you do it, it's like sending a calming message to your body. It slows down the buzzing thoughts in your head, telling your nervous system to take a chill pill. At the same time, it lowers stress hormones, those little troublemakers that make you feel on edge. Plus, it's like magic for easing the tight feeling in your chest or stomach when anxiety hits. So, next time you're feeling anxious, try the 4-7-8 breathing – it's your secret weapon to calm the storm inside.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='1329'
questionaire| Date & Time | 2026-08-20 08:39:26 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 1314 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=1314 |
| Description | Record deleted from `questionaire` (ID: 1314) | ||
{
"questionaire_id": "1314",
"cbt_id": "171",
"questionaire_type": "cbt",
"questionaire_title": "You are struggling with personal issues, and a close friend actively listens to you without judgment. How does this contribute to creating a supportive environment?",
"questionaire_order": "68",
"questionaire_correct_answer": "By fostering a sense of security and comfort",
"questionaire_explanation": "When a close friend actively listens to you without judgment while you are struggling with personal issues, it contributes significantly to creating a supportive environment. This emotional safety reduces anxiety, builds trust, validates your feelings, and encourages open communication. It strengthens the support within your relationship.It strengthens the support within your relationship.",
"created_at": "2026-08-20 07:54:23",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='1314'
admin| Date & Time | 2026-08-20 08:29:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5198 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5198) | ||
{
"option_id": "5198",
"questionaire_id": "1329",
"option_title": "Eases tension and anxiety",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Eases tension and anxiety',
'2026-08-20 08:29:39',
'1329'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5197 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5197) | ||
{
"option_id": "5197",
"questionaire_id": "1329",
"option_title": "Reduces stress hormone levels",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Reduces stress hormone levels',
'2026-08-20 08:29:39',
'1329'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5196 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5196) | ||
{
"option_id": "5196",
"questionaire_id": "1329",
"option_title": "Slows down racing thoughts",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Slows down racing thoughts',
'2026-08-20 08:29:39',
'1329'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5195 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5195) | ||
{
"option_id": "5195",
"questionaire_id": "1329",
"option_title": "Calms your nervous system",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Calms your nervous system',
'2026-08-20 08:29:39',
'1329'
)
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1329 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `questionaire` (ID: 1329) | ||
{
"questionaire_id": "1329",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "What does the 4-7-8 breathing do for your body in dealing with anxiety?",
"questionaire_order": "15",
"questionaire_correct_answer": "Calms your nervous system",
"questionaire_explanation": "When you do it, it's like sending a calming message to your body. It slows down the buzzing thoughts in your head, telling your nervous system to take a chill pill. At the same time, it lowers stress hormones, those little troublemakers that make you feel on edge. Plus, it's like magic for easing the tight feeling in your chest or stomach when anxiety hits. So, next time you're feeling anxious, try the 4-7-8 breathing – it's your secret weapon to calm the storm inside.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'173',
'cbt',
'What does the 4-7-8 breathing do for your body in dealing with anxiety?',
'15',
'Calms your nervous system',
'When you do it, it\'s like sending a calming message to your body. It slows down the buzzing thoughts in your head, telling your nervous system to take a chill pill. At the same time, it lowers stress hormones, those little troublemakers that make you feel on edge. Plus, it\'s like magic for easing the tight feeling in your chest or stomach when anxiety hits. So, next time you\'re feeling anxious, try the 4-7-8 breathing – it\'s your secret weapon to calm the storm inside.',
'2026-08-20 08:29:39'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5194 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5194) | ||
{
"option_id": "5194",
"questionaire_id": "1328",
"option_title": "Varies with each breath",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Varies with each breath',
'2026-08-20 08:29:39',
'1328'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5193 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5193) | ||
{
"option_id": "5193",
"questionaire_id": "1328",
"option_title": "Ten counts",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ten counts',
'2026-08-20 08:29:39',
'1328'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5192 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5192) | ||
{
"option_id": "5192",
"questionaire_id": "1328",
"option_title": "Four counts",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Four counts',
'2026-08-20 08:29:39',
'1328'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5191 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5191) | ||
{
"option_id": "5191",
"questionaire_id": "1328",
"option_title": "One count",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'One count',
'2026-08-20 08:29:39',
'1328'
)
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1328 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `questionaire` (ID: 1328) | ||
{
"questionaire_id": "1328",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "How long does each part of the box breathing cycle last?",
"questionaire_order": "15",
"questionaire_correct_answer": "Four counts",
"questionaire_explanation": "Box breathing, also known as square breathing, involves four distinct steps. Each step is done for an equal count of four. This technique is used for stress management and relaxation, as it helps to slow down breathing and focus the mind.\n\n4-7-8 4 breathing technique\n\nThe 4-7-8 breathing exercise, also called the relaxing breath.\n\nPlace and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.\n\nCompletely exhale through your mouth, making a \"whoosh\" sound.\n\nClose your mouth and inhale quietly through your nose to a mental count of four.\n\nHold your breath for a count of seven.\n\nExhale completely through your mouth, making a whoosh sound to a count of eight.",
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'173',
'cbt',
'How long does each part of the box breathing cycle last?',
'15',
'Four counts',
'Box breathing, also known as square breathing, involves four distinct steps. Each step is done for an equal count of four. This technique is used for stress management and relaxation, as it helps to slow down breathing and focus the mind.
4-7-8 4 breathing technique
The 4-7-8 breathing exercise, also called the relaxing breath.
Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
Completely exhale through your mouth, making a \"whoosh\" sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold you... [truncated]
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5190 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5190) | ||
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"questionaire_id": "1327",
"option_title": "Before going to office",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
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'Before going to office',
'2026-08-20 08:29:39',
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