| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 6374 |
20 Aug 2026 07:53:47 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 4983 | New record added in `options` (ID: 4983) | |
| Date & Time | 2026-08-20 07:53:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4983 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 4983) | ||
{
"option_id": "4983",
"questionaire_id": "1274",
"option_title": "It rings louder.",
"option_img": null,
"created_at": "2026-08-20 07:53:47",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It rings louder.',
'2026-08-20 07:53:47',
'1274'
)
options| Date & Time | 2026-08-20 07:53:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4982 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 4982) | ||
{
"option_id": "4982",
"questionaire_id": "1274",
"option_title": "It breaks.",
"option_img": null,
"created_at": "2026-08-20 07:53:47",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It breaks.',
'2026-08-20 07:53:47',
'1274'
)
options| Date & Time | 2026-08-20 07:53:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4981 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 4981) | ||
{
"option_id": "4981",
"questionaire_id": "1274",
"option_title": "It gets quieter.",
"option_img": null,
"created_at": "2026-08-20 07:53:47",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It gets quieter.',
'2026-08-20 07:53:47',
'1274'
)
questionaire| Date & Time | 2026-08-20 07:53:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1274 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `questionaire` (ID: 1274) | ||
{
"questionaire_id": "1274",
"cbt_id": "164",
"questionaire_type": "cbt",
"questionaire_title": "What happens to your anxiety alarm when you avoid fears?",
"questionaire_order": "3",
"questionaire_correct_answer": "It rings louder.",
"questionaire_explanation": "When you avoid your fears, your anxiety alarm rings louder. Avoiding things that scare you might seem like it helps in the short term, but in the long run, it actually makes your brain more anxious about those things. It's like your brain's alarm system gets more sensitive to those fears.",
"created_at": "2026-08-20 07:53:47",
"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 (
'164',
'cbt',
'What happens to your anxiety alarm when you avoid fears?',
'3',
'It rings louder.',
'When you avoid your fears, your anxiety alarm rings louder. Avoiding things that scare you might seem like it helps in the short term, but in the long run, it actually makes your brain more anxious about those things. It\'s like your brain\'s alarm system gets more sensitive to those fears.',
'2026-08-20 07:53:47'
)
cbt| Date & Time | 2026-08-20 07:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 164 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 164) | ||
{
"cbt_title": "The Snowball Breaker: Shattering Anxiety with Small Wins!",
"cbt_image": "",
"cbt_order": "3",
"cbt_summary": "<p>Imagine you're feeling super anxious, like your brain is sounding all sorts of alarm bells. You want to do something to calm down, right? It's natural, because your body is always trying to keep you safe. <b>But here's the twist:</b> sometimes the things you do to feel better can actually make your anxiety worse.</p><p><i><b> It's like adding more wood to a fire the more you add, the bigger the fire gets.</b></i></p><p>Let’s think about this. When you avoid something that scares you, your brain learns that it’s really scary. For example, if you’re afraid of flying and keep avoiding it, you’re telling your brain, “Flying is super scary!” And guess what? This makes your fear grow, just like a snowball rolling down a hill. Every time you skip a flight, you’re adding more “snow” to that fear snowball, making it bigger and heavier!</p><p>Whether it happens quickly or builds up slowly, feelings of anxiety, scary thoughts, and those protective actions you take all work together to keep your anxiety levels high. Each one feeds off the others, and any one of them can be the spark that lights the anxiety fire. Remember, understanding how this works is a big step in managing anxiety.</p><p><i><b>Think of it like learning how to control a fire instead of letting it take over!</b></i></p><p>So, what should you do to overcome your fears? Start by taking small steps that challenge your anxiety without feeling too overwhelmed. Instead of completely avoiding situations, face them gradually. For instance, if flying makes you anxious, consider starting with a simple visit to an airport. Just being there and watching planes take off can be a great first step! After each small victory, <b>Celebrate! </b>Maybe do a little dance or treat yourself to your favorite snack. Each step teaches your brain that what you fear isn’t as scary as it seems.</p><p><i><b>By slowly working through your anxieties, you can extinguish that anxiety fire instead of letting it blaze out of control.</b></i></p><p>Dymond, S., & Roche, B. (2009). A contemporary behavior analysis of anxiety and avoidance. <i>The Behavior Analyst</i>, <i>32</i>, 7-27.<a href=\"https://link.springer.com/article/10.1007/bf03392173\"> </a><a href=\"https://link.springer.com/article/10.1007/bf03392173\"><u>Link</u></a></p><p>Pal, S., & Patel, S. Effective way of overcoming fear and anxiety. <i>About 10 W’s Book</i>, 51.<a href=\"https://www.researchgate.net/profile/Sivaramyapragathi-Rs-2/publication/370155172_Heritage-September-issue-2022/links/64421ebf6216de136291ba88/Heritage-September-issue-2022.pdf#page=51\"> </a><a href=\"https://www.researchgate.net/profile/Sivaramyapragathi-Rs-2/publication/370155172_Heritage-September-issue-2022/links/64421ebf6216de136291ba88/Heritage-September-issue-2022.pdf#page=51\"><u>Link</u></a></p>"
}
admin| Date & Time | 2026-08-20 07:53:30 | 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 07:49:15 | 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 07:49:06 | 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 07:48:19 | 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 07:48:12 | 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 07:06:51 | 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 07:06:45 | 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 07:06:39 | 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 07:06:15 | 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 07:06:04 | 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 07:00:42 | 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 06:55:35 | 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 06:55:25 | 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 | ||
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4980 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4980) | ||
{
"option_id": "4980",
"questionaire_id": "1273",
"option_title": "Overload yourself with information to feel more prepared.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Overload yourself with information to feel more prepared.',
'2026-08-20 06:54:57',
'1273'
)
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4979 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4979) | ||
{
"option_id": "4979",
"questionaire_id": "1273",
"option_title": "Avoid practicing to not think about it.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Avoid practicing to not think about it.',
'2026-08-20 06:54:57',
'1273'
)
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4978 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4978) | ||
{
"option_id": "4978",
"questionaire_id": "1273",
"option_title": "Practice the presentation in smaller groups first.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Practice the presentation in smaller groups first.',
'2026-08-20 06:54:57',
'1273'
)
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4977 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4977) | ||
{
"option_id": "4977",
"questionaire_id": "1273",
"option_title": "Cancel the presentation.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Cancel the presentation.',
'2026-08-20 06:54:57',
'1273'
)
questionaire| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1273 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `questionaire` (ID: 1273) | ||
{
"questionaire_id": "1273",
"cbt_id": "163",
"questionaire_type": "cbt",
"questionaire_title": "You're preparing for an important presentation at work but feeling anxious about speaking in front of your colleagues. What is a practical step to take?",
"questionaire_order": "71",
"questionaire_correct_answer": "Practice the presentation in smaller groups first.",
"questionaire_explanation": "Practicing the presentation in smaller groups first allows you to gradually build your confidence by rehearsing in a less daunting setting. Practicing with smaller groups helps you refine your content, delivery, and overcome anxiety, making you feel more comfortable when presenting to a larger audience. It's an effective way to prepare and reduce anxiety before the actual presentation.",
"created_at": "2026-08-20 06:54:57",
"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 (
'163',
'cbt',
'You\'re preparing for an important presentation at work but feeling anxious about speaking in front of your colleagues. What is a practical step to take?',
'71',
'Practice the presentation in smaller groups first.',
'Practicing the presentation in smaller groups first allows you to gradually build your confidence by rehearsing in a less daunting setting. Practicing with smaller groups helps you refine your content, delivery, and overcome anxiety, making you feel more comfortable when presenting to a larger audience. It\'s an effective way to prepare and reduce anxiety before the actual presentation.',
'2026-08-20 06:54:57'
)
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4976 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4976) | ||
{
"option_id": "4976",
"questionaire_id": "1272",
"option_title": "Ignore your budget and spend as usual.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore your budget and spend as usual.',
'2026-08-20 06:54:57',
'1272'
)
options| Date & Time | 2026-08-20 06:54:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4975 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=71 |
| Description | New record added in `options` (ID: 4975) | ||
{
"option_id": "4975",
"questionaire_id": "1272",
"option_title": "Borrow money to meet your savings goal.",
"option_img": null,
"created_at": "2026-08-20 06:54:57",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Borrow money to meet your savings goal.',
'2026-08-20 06:54:57',
'1272'
)