| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 4524 |
20 Aug 2026 06:19:11 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 3577 | New record added in `options` (ID: 3577) | |
| Date & Time | 2026-08-20 06:19:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3577 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 3577) | ||
{
"option_id": "3577",
"questionaire_id": "915",
"option_title": "Chill Mode.",
"option_img": null,
"created_at": "2026-08-20 06:19:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Chill Mode.',
'2026-08-20 06:19:11',
'915'
)
options| Date & Time | 2026-08-20 06:19:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3576 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 3576) | ||
{
"option_id": "3576",
"questionaire_id": "915",
"option_title": "Fear Mode.",
"option_img": null,
"created_at": "2026-08-20 06:19:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Fear Mode.',
'2026-08-20 06:19:11',
'915'
)
questionaire| Date & Time | 2026-08-20 06:19:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 915 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 915) | ||
{
"questionaire_id": "915",
"cbt_id": "102",
"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 06:19:11",
"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 (
'102',
'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 06:19:11'
)
cbt| Date & Time | 2026-08-20 06:19:10 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 102 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 102) | ||
{
"cbt_title": "Understanding Panic and Anxiety",
"cbt_image": "",
"cbt_order": "1",
"cbt_summary": "<p><b>\n\n“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><a href=\"https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000075956.36340.78\">Bozkurt, B., & Mann, D. L. (2003). Shortness of breath. </a><i>Circulation</i>, <i>108</i>(2), e11-e13.</p><p><a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\">Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. </a><i>Applied psychophysiology and biofeedback</i>, <a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\"><i>40</i></a>(2), 107-115.</p>"
}
admin| Date & Time | 2026-08-20 06:18:01 | 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 06:12:36 | 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 06:12:31 | 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 06:11:14 | 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 06:11:08 | 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 06:11:08 | 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 05:58:00 | 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 05:57:55 | 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 | ||
questionaire| Date & Time | 2026-08-20 05:57:18 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 869 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=869 |
| Description | Record deleted from `questionaire` (ID: 869) | ||
{
"questionaire_id": "869",
"cbt_id": "87",
"questionaire_type": "cbt",
"questionaire_title": "Your goal is to reduce daily worries. You can break down this milestone into actionable and realistic steps by:",
"questionaire_order": "28",
"questionaire_correct_answer": "Learning three relaxation techniques",
"questionaire_explanation": "To reduce daily worries, you can break down this milestone into actionable and realistic steps by learning three relaxation techniques. Instead of setting an unrealistic goal like mastering 10 techniques in a day or aiming never to experience anxiety again, focusing on a specific and achievable number of relaxation techniques is more realistic. It's like taking gradual steps toward managing worries, making the process manageable and increasing the likelihood of success.",
"created_at": "2026-08-20 05:09:07",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='869'
admin| Date & Time | 2026-08-20 05:56:03 | 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 05:55:58 | 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 | ||
questionaire| Date & Time | 2026-08-20 05:53:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 875 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=875 |
| Description | Record deleted from `questionaire` (ID: 875) | ||
{
"questionaire_id": "875",
"cbt_id": "90",
"questionaire_type": "cbt",
"questionaire_title": "Imagine you are feeling anxious but you don't have anything specific on mind to do. What’s a practical solution in times like these?",
"questionaire_order": "30",
"questionaire_correct_answer": "Scheduling fun activities beforehand",
"questionaire_explanation": "A practical solution in times of general anxiety when you don't have anything specific in mind is to schedule fun activities beforehand. Instead of ignoring the anxiety, taking a quick nap, or turning to comfort foods, planning enjoyable activities in advance provides a proactive and positive way to engage with your time. It's like setting up a mental escape plan to distract yourself with activities that bring joy and relaxation, helping to alleviate anxiety without dismissing it entirely. This approach allows you to take control of your time and focus on activities that contribute to your well-being.",
"created_at": "2026-08-20 05:11:08",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='875'
questionaire| Date & Time | 2026-08-20 05:50:15 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 876 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=876 |
| Description | Record deleted from `questionaire` (ID: 876) | ||
{
"questionaire_id": "876",
"cbt_id": "90",
"questionaire_type": "cbt",
"questionaire_title": "To make activity scheduling enjoyable and stress-free, what's the recommended mindset?",
"questionaire_order": "30",
"questionaire_correct_answer": "Keeping it easy and fun",
"questionaire_explanation": "To make activity scheduling enjoyable and stress-free, the recommended mindset is keeping it easy and fun. Instead of overthinking and meticulous planning, avoiding scheduling altogether, or focusing solely on work-related activities, adopting a lighthearted and flexible approach makes the process more enjoyable. It's like creating a balance between structure and spontaneity, allowing room for fun and relaxation without unnecessary stress. This mindset helps turn activity scheduling into a positive and refreshing experience, contributing to a more enjoyable and fulfilling daily routine.",
"created_at": "2026-08-20 05:11:08",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='876'
questionaire| Date & Time | 2026-08-20 05:50:08 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 877 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=877 |
| Description | Record deleted from `questionaire` (ID: 877) | ||
{
"questionaire_id": "877",
"cbt_id": "90",
"questionaire_type": "cbt",
"questionaire_title": "When scheduling activities to reduce Anxiety, the primary focus should be:",
"questionaire_order": "30",
"questionaire_correct_answer": "Choosing activities that brings you happiness",
"questionaire_explanation": "When scheduling activities to reduce anxiety, the primary focus should be choosing activities that bring you happiness. Instead of rigidly adhering to a strict routine, avoiding scheduling altogether, or limiting activities to weekends, prioritizing things that genuinely bring joy and relaxation is key. It's like customizing your schedule to include activities that contribute positively to your well-being, creating a balance between structure and enjoyment.",
"created_at": "2026-08-20 05:11:08",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='877'
questionaire| Date & Time | 2026-08-20 05:47:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 878 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=878 |
| Description | Record deleted from `questionaire` (ID: 878) | ||
{
"questionaire_id": "878",
"cbt_id": "90",
"questionaire_type": "cbt",
"questionaire_title": "You struggle to maintain a regular exercise routine. How can you make exercise more appealing?",
"questionaire_order": "30",
"questionaire_correct_answer": "Reward yourself with a relaxing bath post-workout",
"questionaire_explanation": "To make exercise more appealing when struggling to maintain a regular routine, you can set small, achievable exercise goals. Instead of relying solely on external motivators like an energizing playlist, watching a favorite show afterward, or rewarding yourself with a relaxing bath, setting personal goals adds an intrinsic and rewarding aspect to the exercise routine. It's like creating a sense of accomplishment and progress, making the overall experience more satisfying and encouraging.",
"created_at": "2026-08-20 05:11:08",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='878'
questionaire| Date & Time | 2026-08-20 05:47:04 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 879 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=879 |
| Description | Record deleted from `questionaire` (ID: 879) | ||
{
"questionaire_id": "879",
"cbt_id": "90",
"questionaire_type": "cbt",
"questionaire_title": "How does scheduling pleasant activities act as a personal power plan against anxiety?",
"questionaire_order": "30",
"questionaire_correct_answer": "By providing enjoyable breaks and self-care moments",
"questionaire_explanation": "Scheduling pleasant activities acts as a personal power plan against anxiety by providing enjoyable breaks and self-care moments. Instead of making the schedule rigid and inflexible, creating chaos, or requiring meticulous scheduling, incorporating pleasant activities allows for moments of relaxation and joy. It's like building in opportunities for self-care, which can be powerful in managing and reducing anxiety.",
"created_at": "2026-08-20 05:11:08",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='879'
questionaire| Date & Time | 2026-08-20 05:46:55 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 880 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=880 |
| Description | Record deleted from `questionaire` (ID: 880) | ||
{
"questionaire_id": "880",
"cbt_id": "91",
"questionaire_type": "cbt",
"questionaire_title": "Keeping track of what you achieve and giving yourself rewards can help make you less anxious.",
"questionaire_order": "31",
"questionaire_correct_answer": "True",
"questionaire_explanation": "True! Keeping track of the things you accomplish and giving yourself rewards can actually make you feel less anxious. It's like giving yourself a little pat on the back for a job well done, which can boost your confidence and make you feel good about what you've achieved.",
"created_at": "2026-08-20 05:11:55",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='880'
questionaire| Date & Time | 2026-08-20 05:46:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 881 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=881 |
| Description | Record deleted from `questionaire` (ID: 881) | ||
{
"questionaire_id": "881",
"cbt_id": "91",
"questionaire_type": "cbt",
"questionaire_title": "When you're paying attention to what you achieve, the best thing to do is:",
"questionaire_order": "31",
"questionaire_correct_answer": "Creating a to-do list",
"questionaire_explanation": "Imagine your to-do list as a cape against anxiety. When you create a list, you're strategically planning your mission. It helps you see what needs to be done, prioritize tasks, and celebrate each small victory. This not only keeps you organized but also gives a sense of accomplishment, lowering anxiety by breaking big tasks into smaller, manageable ones. It's like having a game plan that turns anxiety into a conquerable challenge, making each achievement a step toward a stress-free victory.",
"created_at": "2026-08-20 05:11:55",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='881'
questionaire| Date & Time | 2026-08-20 05:46:46 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 882 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=882 |
| Description | Record deleted from `questionaire` (ID: 882) | ||
{
"questionaire_id": "882",
"cbt_id": "91",
"questionaire_type": "cbt",
"questionaire_title": "Big goals can be scary. What's the magic trick to make them less intimidating?",
"questionaire_order": "31",
"questionaire_correct_answer": "Break it down into bite-sized steps and celebrate each win",
"questionaire_explanation": "The magic trick to make big goals less intimidating is to break them down into bite-sized steps and celebrate each win. Instead of focusing on overall goals and hoping for the best, hiding under a blanket and avoiding the whole thing, or thinking it doesn't help at all, breaking down big goals makes them more manageable. It's like turning a giant puzzle into smaller, easier pieces that you can conquer one at a time. Celebrating each small win along the way boosts your confidence and gradually transforms the big, scary goal into a series of achievable steps.",
"created_at": "2026-08-20 05:11:55",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='882'
questionaire| Date & Time | 2026-08-20 05:46:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 883 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=883 |
| Description | Record deleted from `questionaire` (ID: 883) | ||
{
"questionaire_id": "883",
"cbt_id": "91",
"questionaire_type": "cbt",
"questionaire_title": "When it comes to achieving your goals it is best to Break Down tasks into smaller goals as it:",
"questionaire_order": "31",
"questionaire_correct_answer": "provides a sense of achievement and motivation",
"questionaire_explanation": "Breaking down tasks into smaller goals is best because it provides a sense of achievement and motivation. Instead of creating confusion and making tasks more complex, solely focusing on large, unattainable goals, or avoiding progress and staying within comfort zones, breaking tasks into smaller goals allows you to celebrate each step forward. It's like turning a big challenge into manageable pieces, giving you frequent wins that boost motivation and make the overall goal feel more achievable. This approach helps to stay motivated, make steady progress, and ultimately succeed in reaching your goals.",
"created_at": "2026-08-20 05:11:55",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='883'
questionaire| Date & Time | 2026-08-20 05:46:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 884 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=884 |
| Description | Record deleted from `questionaire` (ID: 884) | ||
{
"questionaire_id": "884",
"cbt_id": "91",
"questionaire_type": "cbt",
"questionaire_title": "How often should you review and monitor your achievements?",
"questionaire_order": "31",
"questionaire_correct_answer": "Regularly",
"questionaire_explanation": "You should review and monitor your achievements regularly. Instead of only at the end of the year for a comprehensive analysis, never to avoid complacency, or randomly without a specific schedule, regular check-ins allow you to track your progress, make adjustments, and stay motivated. It's like keeping an eye on your journey to make sure you're heading in the right direction. This proactive approach helps you celebrate small wins, identify areas for improvement, and maintain focus on your goals consistently.",
"created_at": "2026-08-20 05:11:55",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='884'