| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 5324 |
20 Aug 2026 06:52:44 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | questionaire |
Added | 1071 | New record added in `questionaire` (ID: 1071) | |
| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1071 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 1071) | ||
{
"questionaire_id": "1071",
"cbt_id": "132",
"questionaire_type": "cbt",
"questionaire_title": "When facing a worry you can do something about, what is the suggested action?",
"questionaire_order": "37",
"questionaire_correct_answer": "Plan and take actionable steps",
"questionaire_explanation": "For worries you can do something about, making a plan and taking action is like having a map in a confusing city. It guides you on what to do next, helping you feel more in control and less anxious.",
"created_at": "2026-08-20 06:52:44",
"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 (
'132',
'cbt',
'When facing a worry you can do something about, what is the suggested action?',
'37',
'Plan and take actionable steps',
'For worries you can do something about, making a plan and taking action is like having a map in a confusing city. It guides you on what to do next, helping you feel more in control and less anxious.',
'2026-08-20 06:52:44'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4181 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4181) | ||
{
"option_id": "4181",
"questionaire_id": "1070",
"option_title": "It complicates the situation",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
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created_at,
questionaire_id
) VALUES (
'It complicates the situation',
'2026-08-20 06:52:44',
'1070'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4180 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4180) | ||
{
"option_id": "4180",
"questionaire_id": "1070",
"option_title": "It provides clarity and control",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
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INSERT INTO `options` (
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questionaire_id
) VALUES (
'It provides clarity and control',
'2026-08-20 06:52:44',
'1070'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4179 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4179) | ||
{
"option_id": "4179",
"questionaire_id": "1070",
"option_title": "It reinforces the trap",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It reinforces the trap',
'2026-08-20 06:52:44',
'1070'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4178 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4178) | ||
{
"option_id": "4178",
"questionaire_id": "1070",
"option_title": "It increases worry",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It increases worry',
'2026-08-20 06:52:44',
'1070'
)
questionaire| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1070 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 1070) | ||
{
"questionaire_id": "1070",
"cbt_id": "132",
"questionaire_type": "cbt",
"questionaire_title": "How does dividing worries into different groups help in dismantling the thinking trap?",
"questionaire_order": "37",
"questionaire_correct_answer": "It provides clarity and control",
"questionaire_explanation": "When you divide your worries into what you can and can't control, it's like sorting out a messy room. It helps you see things more clearly and focus on what you can actually do something about. This way, you feel more in control and less overwhelmed.",
"created_at": "2026-08-20 06:52:44",
"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 (
'132',
'cbt',
'How does dividing worries into different groups help in dismantling the thinking trap?',
'37',
'It provides clarity and control',
'When you divide your worries into what you can and can\'t control, it\'s like sorting out a messy room. It helps you see things more clearly and focus on what you can actually do something about. This way, you feel more in control and less overwhelmed.',
'2026-08-20 06:52:44'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4177 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4177) | ||
{
"option_id": "4177",
"questionaire_id": "1069",
"option_title": "Strain on friendships.",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Strain on friendships.',
'2026-08-20 06:52:44',
'1069'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4176 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4176) | ||
{
"option_id": "4176",
"questionaire_id": "1069",
"option_title": "Leads to stress and discomfort.",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Leads to stress and discomfort.',
'2026-08-20 06:52:44',
'1069'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4175 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4175) | ||
{
"option_id": "4175",
"questionaire_id": "1069",
"option_title": "hard to enjoy the present",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'hard to enjoy the present',
'2026-08-20 06:52:44',
'1069'
)
options| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4174 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 4174) | ||
{
"option_id": "4174",
"questionaire_id": "1069",
"option_title": "Difficult to focus on daily tasks.",
"option_img": null,
"created_at": "2026-08-20 06:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Difficult to focus on daily tasks.',
'2026-08-20 06:52:44',
'1069'
)
questionaire| Date & Time | 2026-08-20 06:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1069 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 1069) | ||
{
"questionaire_id": "1069",
"cbt_id": "132",
"questionaire_type": "cbt",
"questionaire_title": "Always feeling worried about what the future might hold and thinking about things that could go wrong makes it:",
"questionaire_order": "37",
"questionaire_correct_answer": "hard to enjoy the present",
"questionaire_explanation": "",
"created_at": "2026-08-20 06:52:44",
"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 (
'132',
'cbt',
'Always feeling worried about what the future might hold and thinking about things that could go wrong makes it:',
'37',
'hard to enjoy the present',
'',
'2026-08-20 06:52:44'
)
cbt| Date & Time | 2026-08-20 06:52:42 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 132 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 132) | ||
{
"cbt_title": "Breaking Free from the Worry Loop",
"cbt_image": "",
"cbt_order": "37",
"cbt_summary": "<p>Imagine you're feeling worried about what the future might hold. Maybe you're thinking about things that could go wrong. This worry makes it hard to enjoy the present because you're always thinking about <b>\"what if?\"</b> Let’s go through some simple steps that can help you feel more in control and less anxious about what's coming up, turning those heavy thoughts into lighter ones that don't weigh you down.</p><p><b>●</b> <b>Group your worries</b>. By dividing your worries into two different groups, <b>what you can do something about</b> and <b>what you can’t do anything about, </b>you can dismantle this thinking trap. If you can’t do anything about a possible outcome, <b>why worry?</b> If you can do something about it, then come up with a plan or actions that will help you deal with the worry effectively</p><p><b>●</b> <b>Nip worry in the bud by naming the process</b>. Think of worry as a loop – the \"Worry Loop.\" It's automatic thoughts stirring up emotions. Name it to control it. When it starts, say, \"I see you, Worry Loop, but I'm in charge.\" Break free from the loop and take control!</p><p><b>●</b> <b>Separate concern from worry</b>. When you have concern for yourself, someone else, or a situation, you care about what is happening. Because you care, you want to act responsibly. Next time you worry, ask yourself, “How can I act responsibly about worry?”</p><p><b>●</b> <b>Flip perspectives.</b> Say a friend is late and you start to worry. You don’t know what’s happening. You can’t control what you don’t know. So ask yourself, if you were late and knew what was happening, would you want someone else to worry about you? <b>If not, why not?</b></p>"
}
admin| Date & Time | 2026-08-20 06:51:47 | 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 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4173 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4173) | ||
{
"option_id": "4173",
"questionaire_id": "1068",
"option_title": "\"I can't control my thoughts\"",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'\"I can\'t control my thoughts\"',
'2026-08-20 06:51:21',
'1068'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4172 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4172) | ||
{
"option_id": "4172",
"questionaire_id": "1068",
"option_title": "\"I'm having the thought that...\"",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'\"I\'m having the thought that...\"',
'2026-08-20 06:51:21',
'1068'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4171 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4171) | ||
{
"option_id": "4171",
"questionaire_id": "1068",
"option_title": "\"This thought defines me\"",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'\"This thought defines me\"',
'2026-08-20 06:51:21',
'1068'
)
questionaire| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1068 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `questionaire` (ID: 1068) | ||
{
"questionaire_id": "1068",
"cbt_id": "131",
"questionaire_type": "cbt",
"questionaire_title": "When expressing a negative thought, what phrase can help in recognizing it as just a thought and not reality?",
"questionaire_order": "36",
"questionaire_correct_answer": "\"I'm having the thought that...\"",
"questionaire_explanation": "When you start a negative thought with \"I'm having the thought that...\", it's like putting a frame around a picture. It helps you see that it's just a thought, not the whole reality. This phrase creates a little space between you and the thought, showing you that thoughts are not facts, and you don't have to believe them or let them control you.\n\nTop Tip: Rather than view fear as something to get rid of, what if you welcomed fear and invited it along in your journey through life? Think of your fear thought(s) as a passenger on this journey, not a permanent fixture in it",
"created_at": "2026-08-20 06:51:21",
"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 (
'131',
'cbt',
'When expressing a negative thought, what phrase can help in recognizing it as just a thought and not reality?',
'36',
'\"I\'m having the thought that...\"',
'When you start a negative thought with \"I\'m having the thought that...\", it\'s like putting a frame around a picture. It helps you see that it\'s just a thought, not the whole reality. This phrase creates a little space between you and the thought, showing you that thoughts are not facts, and you don\'t have to believe them or let them control you.
Top Tip: Rather than view fear as something to get rid of, what if you welcomed fear and invited it along in your journey through life? Think of your fear thought(s) as a passenger on this... [truncated]
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4170 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4170) | ||
{
"option_id": "4170",
"questionaire_id": "1067",
"option_title": "Analyze the negative thought deeply",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Analyze the negative thought deeply',
'2026-08-20 06:51:21',
'1067'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4169 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4169) | ||
{
"option_id": "4169",
"questionaire_id": "1067",
"option_title": "Sing the negative thought",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Sing the negative thought',
'2026-08-20 06:51:21',
'1067'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4168 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4168) | ||
{
"option_id": "4168",
"questionaire_id": "1067",
"option_title": "Ignore the thought",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore the thought',
'2026-08-20 06:51:21',
'1067'
)
questionaire| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1067 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `questionaire` (ID: 1067) | ||
{
"questionaire_id": "1067",
"cbt_id": "131",
"questionaire_type": "cbt",
"questionaire_title": "To lighten the impact of a negative thought, what is the recommendation?",
"questionaire_order": "36",
"questionaire_correct_answer": "Sing the negative thought",
"questionaire_explanation": "Singing a negative thought is like putting a funny costume on it. It can make the thought seem less serious and scary, almost like turning it into a silly song. This method helps you see the thought in a different, less intimidating way, reducing its impact on you.",
"created_at": "2026-08-20 06:51:21",
"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 (
'131',
'cbt',
'To lighten the impact of a negative thought, what is the recommendation?',
'36',
'Sing the negative thought',
'Singing a negative thought is like putting a funny costume on it. It can make the thought seem less serious and scary, almost like turning it into a silly song. This method helps you see the thought in a different, less intimidating way, reducing its impact on you.',
'2026-08-20 06:51:21'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4167 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4167) | ||
{
"option_id": "4167",
"questionaire_id": "1066",
"option_title": "Act on the belief to prove it wrong",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Act on the belief to prove it wrong',
'2026-08-20 06:51:21',
'1066'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4166 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4166) | ||
{
"option_id": "4166",
"questionaire_id": "1066",
"option_title": "Distance yourself from the belief",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Distance yourself from the belief',
'2026-08-20 06:51:21',
'1066'
)
options| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 4165 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `options` (ID: 4165) | ||
{
"option_id": "4165",
"questionaire_id": "1066",
"option_title": "Accept the belief as true",
"option_img": null,
"created_at": "2026-08-20 06:51:21",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Accept the belief as true',
'2026-08-20 06:51:21',
'1066'
)
questionaire| Date & Time | 2026-08-20 06:51:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1066 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=36 |
| Description | New record added in `questionaire` (ID: 1066) | ||
{
"questionaire_id": "1066",
"cbt_id": "131",
"questionaire_type": "cbt",
"questionaire_title": "When facing the belief \"There is something wrong with me,\" what is the suggested strategy?",
"questionaire_order": "36",
"questionaire_correct_answer": "Distance yourself from the belief",
"questionaire_explanation": "When you think \"There's something wrong with me,\" it's like carrying a heavy backpack that's not yours. Distancing yourself from this belief means setting down the backpack. You recognize this thought is there, but understand it's not a fact about you. It's more about observing the thought without letting it define you.",
"created_at": "2026-08-20 06:51:21",
"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 (
'131',
'cbt',
'When facing the belief \"There is something wrong with me,\" what is the suggested strategy?',
'36',
'Distance yourself from the belief',
'When you think \"There\'s something wrong with me,\" it\'s like carrying a heavy backpack that\'s not yours. Distancing yourself from this belief means setting down the backpack. You recognize this thought is there, but understand it\'s not a fact about you. It\'s more about observing the thought without letting it define you.',
'2026-08-20 06:51:21'
)