| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 6649 |
20 Aug 2026 08:29:39 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 5189 | New record added in `options` (ID: 5189) | |
| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5189 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5189) | ||
{
"option_id": "5189",
"questionaire_id": "1327",
"option_title": "While going to bed",
"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 (
'While going to bed',
'2026-08-20 08:29:39',
'1327'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5188 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5188) | ||
{
"option_id": "5188",
"questionaire_id": "1327",
"option_title": "In a comfortable, quiet place",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
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INSERT INTO `options` (
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questionaire_id
) VALUES (
'In a comfortable, quiet place',
'2026-08-20 08:29:39',
'1327'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5187 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5187) | ||
{
"option_id": "5187",
"questionaire_id": "1327",
"option_title": "In a noisy, crowded area",
"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 (
'In a noisy, crowded area',
'2026-08-20 08:29:39',
'1327'
)
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1327 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `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
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'173',
'cbt',
'A good place to practice belly breathing:',
'15',
'In a comfortable, quiet place',
'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.
the 4 4 4 rule of breathing
Box 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 cou... [truncated]
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1326 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `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
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'173',
'cbt',
'Are \"belly breathing,\" \"diaphragmatic breathing,\" and \"abdominal breathing\" the same technique?',
'15',
'Yes, belly breathing, diaphragmatic breathing, and abdominal breathing typically refer to the same technique.',
'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
Belly Breathing
Find 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.
Place one hand on your upper chest and the other hand on your belly, below the ribcage.
Allow yo... [truncated]
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5186 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5186) | ||
{
"option_id": "5186",
"questionaire_id": "1325",
"option_title": "Breathe quickly through alternating nostrils",
"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 (
'Breathe quickly through alternating nostrils',
'2026-08-20 08:29:39',
'1325'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5185 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5185) | ||
{
"option_id": "5185",
"questionaire_id": "1325",
"option_title": "Only breathe through the left nostril",
"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 (
'Only breathe through the left nostril',
'2026-08-20 08:29:39',
'1325'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5184 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5184) | ||
{
"option_id": "5184",
"questionaire_id": "1325",
"option_title": "Inhale and exhale through both nostrils at the same time",
"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 (
'Inhale and exhale through both nostrils at the same time',
'2026-08-20 08:29:39',
'1325'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5183 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5183) | ||
{
"option_id": "5183",
"questionaire_id": "1325",
"option_title": "Inhale left, exhale right; inhale right, exhale left",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
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INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Inhale left, exhale right; inhale right, exhale left',
'2026-08-20 08:29:39',
'1325'
)
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1325 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `questionaire` (ID: 1325) | ||
{
"questionaire_id": "1325",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "What is the correct pattern of breathing in alternate-nostril breathing?",
"questionaire_order": "15",
"questionaire_correct_answer": "Inhale left, exhale right; inhale right, exhale left",
"questionaire_explanation": "You start by inhaling through the left nostril (while gently closing the right nostril with a finger), then exhaling through the right nostril (closing the left nostril this time). Next, you inhale through the right nostril and exhale through the left. This pattern is repeated for several cycles. The practice is believed to balance the body and mind, promoting relaxation and concentration.",
"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 is the correct pattern of breathing in alternate-nostril breathing?',
'15',
'Inhale left, exhale right; inhale right, exhale left',
'You start by inhaling through the left nostril (while gently closing the right nostril with a finger), then exhaling through the right nostril (closing the left nostril this time). Next, you inhale through the right nostril and exhale through the left. This pattern is repeated for several cycles. The practice is believed to balance the body and mind, promoting relaxation and concentration.',
'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 | 5182 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5182) | ||
{
"option_id": "5182",
"questionaire_id": "1324",
"option_title": "Breathe as quickly as you can",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
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}
INSERT INTO `options` (
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created_at,
questionaire_id
) VALUES (
'Breathe as quickly as you can',
'2026-08-20 08:29:39',
'1324'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5181 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5181) | ||
{
"option_id": "5181",
"questionaire_id": "1324",
"option_title": "Hold your breath as long as possible",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
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questionaire_id
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'Hold your breath as long as possible',
'2026-08-20 08:29:39',
'1324'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5180 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5180) | ||
{
"option_id": "5180",
"questionaire_id": "1324",
"option_title": "Take a moment to focus on proper breathing",
"option_img": null,
"created_at": "2026-08-20 08:29:39",
"modified_at": null,
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INSERT INTO `options` (
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'Take a moment to focus on proper breathing',
'2026-08-20 08:29:39',
'1324'
)
options| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5179 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 5179) | ||
{
"option_id": "5179",
"questionaire_id": "1324",
"option_title": "Ignore your breathing",
"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 (
'Ignore your breathing',
'2026-08-20 08:29:39',
'1324'
)
questionaire| Date & Time | 2026-08-20 08:29:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1324 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `questionaire` (ID: 1324) | ||
{
"questionaire_id": "1324",
"cbt_id": "173",
"questionaire_type": "cbt",
"questionaire_title": "What is a good strategy to use when stress hits?",
"questionaire_order": "15",
"questionaire_correct_answer": "Take a moment to focus on proper breathing",
"questionaire_explanation": "When stress hits, a great strategy is to take a moment to focus on proper breathing. It's like hitting the pause button in a hectic video game. Deep, controlled breathing helps calm your body's 'fight or flight' response, reducing stress. It's a bit like using a remote control to turn down the volume on loud music - it helps to bring everything back to a more manageable level, making you feel more relaxed and in control. Some of the breathing techniques are given below.\n\nAlternate-Nostril Breathing\n\nSit Down: Find a comfy spot to sit. Keep your back straight.\n\nHand Trick: Make a peace sign with your right hand, then fold these two fingers down. Your thumb, ring, and pinky are ready to play!\n\nReady, Set, Relax: Close your eyes or look down. Take a deep breath.\n\nThumb Move: Gently press your right nostril with your thumb.\n\nInhale Left: Breathe in through your left nostril. Imagine cool air.\n\nRing Finger Move: Press your left nostril with your ring finger.\n\nExhale Right: Breathe out from ... [truncated]",
"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 is a good strategy to use when stress hits?',
'15',
'Take a moment to focus on proper breathing',
'When stress hits, a great strategy is to take a moment to focus on proper breathing. It\'s like hitting the pause button in a hectic video game. Deep, controlled breathing helps calm your body\'s \'fight or flight\' response, reducing stress. It\'s a bit like using a remote control to turn down the volume on loud music - it helps to bring everything back to a more manageable level, making you feel more relaxed and in control. Some of the breathing techniques are given below.
Alternate-Nostril Breathing
Sit Down: Find a comfy spot to sit. Keep your back straight.
Hand Trick: Make a peace ... [truncated]
cbt| Date & Time | 2026-08-20 08:29:26 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 173 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 173) | ||
{
"cbt_title": "Why do breathing exercises help with anxiety?",
"cbt_image": "",
"cbt_order": "15",
"cbt_summary": "<p>Breathing is something you do automatically, but it's crucial for giving your body oxygen and getting rid of waste (carbon dioxide). When you don't breathe properly during anxiety, it can mess up this exchange and lead to more anxiety or sometimes panic attacks, tiredness, and other issues. But guess what? You can fix it! Try simple breathing exercises – they help calm your body and mind. So, next time stress hits, take a moment to breathe right and feel better. It's like a mini superpower against anxiety!</p><p>Techniques like belly breathing, alternate-nostril breathing, and box breathing can be practiced in a quiet, comfortable place to promote relaxation. Belly breathing, diaphragmatic breathing, and abdominal breathing generally refer to the same technique, emphasizing deep breaths into the diaphragm. The 4-7-8 breathing technique is a calming method that slows racing thoughts, reduces stress hormones, and eases tension during anxiety. It involves inhaling for a count of four, holding for seven, and exhaling for eight. These simple exercises offer effective tools for coping with stress and promoting overall well-being.</p>"
}
admin| Date & Time | 2026-08-20 08:29:21 | 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 08:29:03 | 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 08:28:54 | 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 08:05:25 | 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 08:05:19 | 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 08:01:15 | 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 07:54:33 | 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 07:54:28 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5178 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=72 |
| Description | New record added in `options` (ID: 5178) | ||
{
"option_id": "5178",
"questionaire_id": "1323",
"option_title": "Focusing solely on individual needs",
"option_img": null,
"created_at": "2026-08-20 07:54:28",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Focusing solely on individual needs',
'2026-08-20 07:54:28',
'1323'
)
options| Date & Time | 2026-08-20 07:54:28 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5177 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=72 |
| Description | New record added in `options` (ID: 5177) | ||
{
"option_id": "5177",
"questionaire_id": "1323",
"option_title": "Ignoring family activities",
"option_img": null,
"created_at": "2026-08-20 07:54:28",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignoring family activities',
'2026-08-20 07:54:28',
'1323'
)