| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 4474 |
20 Aug 2026 05:42:18 AM |
Andleeb razzaq andleeb@gmail.com |
login | admin |
Login | 2 | Admin logged in successfully | |
| Date & Time | 2026-08-20 05:42:18 | 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 05:42:12 | 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 | ||
questionaire| Date & Time | 2026-08-20 05:41:58 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 911 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=911 |
| Description | Record deleted from `questionaire` (ID: 911) | ||
{
"questionaire_id": "911",
"cbt_id": "100",
"questionaire_type": "cbt",
"questionaire_title": "Imagine teaching this exercise to a friend. What advice or tips would you share with them?",
"questionaire_order": "35",
"questionaire_correct_answer": "Encourage creativity in their visualization",
"questionaire_explanation": "When teaching this exercise to a friend, encourage them to use their imagination and creativity. It's like guiding them to paint their own mental picture of relaxation. Everyone's mind works differently, so letting them personalize the exercise makes it more effective for them. It’s about finding what imagery or sensations work best for them in releasing tension.",
"created_at": "2026-08-20 05:17:03",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='911'
questionaire| Date & Time | 2026-08-20 05:41:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 908 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=908 |
| Description | Record deleted from `questionaire` (ID: 908) | ||
{
"questionaire_id": "908",
"cbt_id": "100",
"questionaire_type": "cbt",
"questionaire_title": "When cradling the stone, what should you imagine about your tension?",
"questionaire_order": "35",
"questionaire_correct_answer": "Flowing into the stone",
"questionaire_explanation": "When you hold the stone, imagine all your tension and stress flowing into it. This is like giving your worries a place to go. It's as if the stone is a sponge, soaking up all the stress from your body. When you do this, it helps your mind and body feel lighter, like you're letting go of a heavy backpack you've been carrying. The stone becomes a tool to physically and mentally release your stress, making it a powerful part of the relaxation process.",
"created_at": "2026-08-20 05:17:03",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='908'
admin| Date & Time | 2026-08-20 05:41:20 | 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 05:41:09 | 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 05:36:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 912 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=912 |
| Description | Record deleted from `questionaire` (ID: 912) | ||
{
"questionaire_id": "912",
"cbt_id": "100",
"questionaire_type": "cbt",
"questionaire_title": "If you find it challenging to let go of tension during the exercise, what could be a practical adjustment?",
"questionaire_order": "35",
"questionaire_correct_answer": "Taking slow, deep breaths",
"questionaire_explanation": "If letting go of tension is hard, taking slow, deep breaths can help. It’s like adding a gentle rhythm to the exercise. Breathing deeply helps calm your body and mind, making it easier to release tension. It's a natural way to relax, like the soothing rhythm of waves on a beach. This breathing technique can enhance the effectiveness of the exercise, helping you let go of stress more easily.",
"created_at": "2026-08-20 05:17:03",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='912'
questionaire| Date & Time | 2026-08-20 05:36:05 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 913 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=913 |
| Description | Record deleted from `questionaire` (ID: 913) | ||
{
"questionaire_id": "913",
"cbt_id": "100",
"questionaire_type": "cbt",
"questionaire_title": "Imagine adding a sound element to this exercise. What sound would complement the process of releasing tension?",
"questionaire_order": "35",
"questionaire_correct_answer": "The sound of waves crashing",
"questionaire_explanation": "The sound of waves crashing can complement the process of releasing tension. It's like having a soundtrack for relaxation. The rhythmic sound of waves is naturally calming and can enhance the visualization process, making you feel like you’re by the ocean, letting your worries wash away with the tide.",
"created_at": "2026-08-20 05:17:03",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='913'
questionaire| Date & Time | 2026-08-20 05:36:00 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 914 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=914 |
| Description | Record deleted from `questionaire` (ID: 914) | ||
{
"questionaire_id": "914",
"cbt_id": "100",
"questionaire_type": "cbt",
"questionaire_title": "Imagine a future scenario where you feel stressed. How might you apply the principles of this exercise without the stone?",
"questionaire_order": "35",
"questionaire_correct_answer": "Find a substitute object",
"questionaire_explanation": "In a future stressful situation, you can apply these principles by finding a substitute object or using visualization. It's like having a mental toolkit for stress. You can imagine the tension flowing into an object, even if it's just a pen or a key. This helps shift your focus from stress to the physical act of releasing it, using your imagination to help manage anxiety.",
"created_at": "2026-08-20 05:17:03",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='914'
cbt| Date & Time | 2026-08-20 05:35:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 58 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=58 |
| Description | Record deleted from `cbt` (ID: 58) | ||
{
"cbt_id": "58",
"cbt_category": "",
"cbt_order": "7",
"cbt_title": "How Does It Feel?",
"cbt_summary": "<p>Have you ever felt like your body is trying to tell you something, but you just can't figure out what it is? Your body has its own way of saying, 'Hey, I'm feeling really anxious right now!' These signs can be sneaky and might make you feel uncomfortable. For example, your <b>heart might start racing</b> even though you're just sitting down. Or your hands might get <b>all sweaty</b> when you're worried about something, like a big test or a presentation.</p><p>Sometimes, it might feel like you can't catch your breath, as if the air is just out of reach. You could also feel dizzy like the room is spinning a little. And though you haven't done much, you might feel really tired, like you've run a marathon. Your muscles could feel tense too similar to how they ache after a tough gym class. On some nights, you might find it hard to sleep, tossing and turning as a natural \"fight or flight\" response kicks in, with your mind racing through a thousand thoughts.</p><p>These are all ways your b... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:50:03.624398",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='58'
cbt| Date & Time | 2026-08-20 05:35:05 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 56 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=56 |
| Description | Record deleted from `cbt` (ID: 56) | ||
{
"cbt_id": "56",
"cbt_category": "",
"cbt_order": "2",
"cbt_title": "Which came first, the chicken or the egg?",
"cbt_summary": "<p>When it comes to anxiety, you might wonder what comes first: <b>the chicken or the egg?</b> In other words, does anxiety cause scary events to feel scarier, or do scary events cause more anxiety?</p><p><b>It's a bit of both. </b></p><p>Imagine you're on a plane that hits some turbulence. If you're already prone to anxiety, you might find this experience really frightening, even if it's just normal bumps. On the other hand, if this is one of your first flights and it's a rough one, you might start feeling anxious about flying in the future, even though flying is generally safe.</p><p>Your brain is designed to keep you safe. The anxiety part of the brain, <b>the amygdala</b>, is like a radar that is trained to spot dangerous objects and situations. When this “radar” spots something that could be dangerous, it tells the brain to begin the fight or run away, producing the uncomfortable feelings you get when you are anxious.</p><p>Understanding your triggers is a big step in managing... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:48:13.181100",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='56'
admin| Date & Time | 2026-08-20 05:34:59 | 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 05:34:58 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 57 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=57 |
| Description | Record deleted from `cbt` (ID: 57) | ||
{
"cbt_id": "57",
"cbt_category": "",
"cbt_order": "2",
"cbt_title": "Which came first, the chicken or the egg?",
"cbt_summary": "<p>When it comes to anxiety, you might wonder what comes first: <b>the chicken or the egg?</b> In other words, does anxiety cause scary events to feel scarier, or do scary events cause more anxiety?</p><p><b>It's a bit of both. </b></p><p>Imagine you're on a plane that hits some turbulence. If you're already prone to anxiety, you might find this experience really frightening, even if it's just normal bumps. On the other hand, if this is one of your first flights and it's a rough one, you might start feeling anxious about flying in the future, even though flying is generally safe.</p><p>Your brain is designed to keep you safe. The anxiety part of the brain, <b>the amygdala</b>, is like a radar that is trained to spot dangerous objects and situations. When this “radar” spots something that could be dangerous, it tells the brain to begin the fight or run away, producing the uncomfortable feelings you get when you are anxious.</p><p>Understanding your triggers is a big step in managing... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:48:45.778768",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='57'
cbt| Date & Time | 2026-08-20 05:34:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 59 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=59 |
| Description | Record deleted from `cbt` (ID: 59) | ||
{
"cbt_id": "59",
"cbt_category": "",
"cbt_order": "7",
"cbt_title": "How Does It Feel?",
"cbt_summary": "<p>Have you ever felt like your body is trying to tell you something, but you just can't figure out what it is? Your body has its own way of saying, 'Hey, I'm feeling really anxious right now!' These signs can be sneaky and might make you feel uncomfortable. For example, your <b>heart might start racing</b> even though you're just sitting down. Or your hands might get <b>all sweaty</b> when you're worried about something, like a big test or a presentation.</p><p>Sometimes, it might feel like you can't catch your breath, as if the air is just out of reach. You could also feel dizzy like the room is spinning a little. And though you haven't done much, you might feel really tired, like you've run a marathon. Your muscles could feel tense too similar to how they ache after a tough gym class. On some nights, you might find it hard to sleep, tossing and turning as a natural \"fight or flight\" response kicks in, with your mind racing through a thousand thoughts.</p><p>These are all ways your b... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:50:52.624273",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='59'
admin| Date & Time | 2026-08-20 05:34:51 | 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 | ||
cbt| Date & Time | 2026-08-20 05:34:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 60 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=60 |
| Description | Record deleted from `cbt` (ID: 60) | ||
{
"cbt_id": "60",
"cbt_category": "",
"cbt_order": "10",
"cbt_title": "Recognizing the Signs and Symptoms of Anxiety",
"cbt_summary": "<p>Picture yourself in a maze where every path you take leads to a different <b>worry or scare</b>. In this maze, you feel<b> super tense and nervous</b> all the time, and it's hard to chill out because <b>you're always expecting something bad</b> to happen. It's as if everything around you is either <b>moving too fast or too slow</b>, and it just feels weird. You become really aware of everything, especially thinking that others can notice<b> how anxious you are</b>, which makes you <b>even more worried</b>. Your mind keeps going<b> over bad stuff that happened</b> or might happen, like being <b>stuck on replay.</b> Sometimes, you might even feel like <b>you're not really connected to yourself </b>or the world around you. Thinking about the <b>future feels like looking</b> at a bunch of scary possibilities, and all this constant worrying can make <b>you feel really down or even depressed</b>.\nWhen things feel too fast, like in a busy room, <b>taking deep breaths </b>can help you calm ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:52:04.627455",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='60'
cbt| Date & Time | 2026-08-20 05:34:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 61 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=61 |
| Description | Record deleted from `cbt` (ID: 61) | ||
{
"cbt_id": "61",
"cbt_category": "",
"cbt_order": "12",
"cbt_title": "Impact of Anxiety on Everyday Life Imagine starting each day where even simple tasks feel like big challenges as if your brain is constantly on high alert, making everyday things like schoolwork, hanging out with friends, or even just relaxing, feel much ",
"cbt_summary": "<p><b>➢</b> Becomes difficult for you to focus</p><p><b>➢</b> Gets challenging to remember big and small things</p><p><b>➢</b> Impact your self-esteem</p><p><b>➢</b> Could cause you to experience nightmares</p><p><b>➢</b> Can impact your immune system</p><p><b>➢</b> Can impact your skin</p><p><b>➢</b> Cause changes in your speech patterns</p><p><b>What to do when anxiety interferes with daily life</b></p><p>If you're dealing with anxiety that's making everything hard, it's like always being worried about everything. It's tough because it can mess with how you think and do things. Even if you know your feelings might not make much sense, it's still super hard to control them. </p><p><b>The following ideas can be quite beneficial:</b></p><p><b>➢</b> Take deep breaths often helps</p><p><b>➢</b> Take 10-minute breaks when necessary</p><p><b>➢</b> Practice relaxation techniques</p><p><b>➢</b> Listen to soothing music</p>",
"cbt_image": "",
"created_by": "2026-08-20 04:52:56.839753",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='61'
cbt| Date & Time | 2026-08-20 05:34:26 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 62 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=62 |
| Description | Record deleted from `cbt` (ID: 62) | ||
{
"cbt_id": "62",
"cbt_category": "",
"cbt_order": "10",
"cbt_title": "Recognizing the Signs and Symptoms of Anxiety",
"cbt_summary": "<p>Picture yourself in a maze where every path you take leads to a different <b>worry or scare</b>. In this maze, you feel<b> super tense and nervous</b> all the time, and it's hard to chill out because <b>you're always expecting something bad</b> to happen. It's as if everything around you is either <b>moving too fast or too slow</b>, and it just feels weird. You become really aware of everything, especially thinking that others can notice<b> how anxious you are</b>, which makes you <b>even more worried</b>. Your mind keeps going<b> over bad stuff that happened</b> or might happen, like being <b>stuck on replay.</b> Sometimes, you might even feel like <b>you're not really connected to yourself </b>or the world around you. Thinking about the <b>future feels like looking</b> at a bunch of scary possibilities, and all this constant worrying can make <b>you feel really down or even depressed</b>.\nWhen things feel too fast, like in a busy room, <b>taking deep breaths </b>can help you calm ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:53:30.461924",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='62'
cbt| Date & Time | 2026-08-20 05:34:20 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 63 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=63 |
| Description | Record deleted from `cbt` (ID: 63) | ||
{
"cbt_id": "63",
"cbt_category": "",
"cbt_order": "12",
"cbt_title": "Impact of Anxiety on Everyday Life Imagine starting each day where even simple tasks feel like big challenges as if your brain is constantly on high alert, making everyday things like schoolwork, hanging out with friends, or even just relaxing, feel much ",
"cbt_summary": "<p><b>➢</b> Becomes difficult for you to focus</p><p><b>➢</b> Gets challenging to remember big and small things</p><p><b>➢</b> Impact your self-esteem</p><p><b>➢</b> Could cause you to experience nightmares</p><p><b>➢</b> Can impact your immune system</p><p><b>➢</b> Can impact your skin</p><p><b>➢</b> Cause changes in your speech patterns</p><p><b>What to do when anxiety interferes with daily life</b></p><p>If you're dealing with anxiety that's making everything hard, it's like always being worried about everything. It's tough because it can mess with how you think and do things. Even if you know your feelings might not make much sense, it's still super hard to control them. </p><p><b>The following ideas can be quite beneficial:</b></p><p><b>➢</b> Take deep breaths often helps</p><p><b>➢</b> Take 10-minute breaks when necessary</p><p><b>➢</b> Practice relaxation techniques</p><p><b>➢</b> Listen to soothing music</p>",
"cbt_image": "",
"created_by": "2026-08-20 04:54:46.159698",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='63'
cbt| Date & Time | 2026-08-20 05:34:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 64 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=64 |
| Description | Record deleted from `cbt` (ID: 64) | ||
{
"cbt_id": "64",
"cbt_category": "",
"cbt_order": "14",
"cbt_title": "Using Relaxation Techniques to Manage Anxiety",
"cbt_summary": "<p>When you feel anxious, your body often reacts with physical signs like tight <b>muscles, headaches, or feeling really restless.</b> This happens because your body is getting ready to either <b>'fight' or run away ('flee')</b>, even though there's no real danger. It's just your body's way of trying to protect you, but these feelings can be really uncomfortable! If you're often anxious, you might start to feel <b>this tense and jittery all the time</b>, and it can be hard to remember what feeling relaxed is like. Your body's normal, relaxed state becomes higher in tension. The aim of relaxation exercises is to help lower this 'normal' level of tension, so you <b>feel more calm and relaxed overal</b>l. Relaxation exercises are like special tools that help you calm your mind and relax your body. They're really helpful for managing feelings of anxiety.</p><p>Imagine a friend of yours telling you that she is planning to train for a 10K race. Despite the fact that she has never run a race ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:56:03.948572",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='64'
cbt| Date & Time | 2026-08-20 05:34:03 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 65 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=65 |
| Description | Record deleted from `cbt` (ID: 65) | ||
{
"cbt_id": "65",
"cbt_category": "",
"cbt_order": "16",
"cbt_title": "Progressive Muscle Relaxation for Anxiety",
"cbt_summary": "<p>Imagine being able to make your body instantly chill out without any medicine or drinks! <b>Progressive Muscle Relaxation (PMR)</b> is a set of exercises aimed at helping you reduce anxiety and tension in the body. Through the practice of <b>tensing and relaxing groups of muscles</b>, you learn to feel the difference between tension and relaxation and release muscle tension when you feel it. <b>It works best if practiced regularly</b>. As with any skill, relaxation takes time and practice to master. <b>Here is how it works:</b></p><p><b>➢</b> Begin by tensing and relaxing the toes of one foot.</p><p><b>➢</b> Inhale as you briefly tense your muscles and exhale when releasing the tension.</p><p><b>➢</b> Gradually, work your way up into the muscles of one leg, tensing and relaxing. Repeat on the other leg.</p><p><b>➢</b> Continue up your body, tensing and relaxing each muscle group: your abdomen, torso, chest, fingertips, arms, shoulders, neck, and face.</p><p><b>➢</b> As you... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:56:50.849765",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='65'
cbt| Date & Time | 2026-08-20 05:33:58 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 66 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=66 |
| Description | Record deleted from `cbt` (ID: 66) | ||
{
"cbt_id": "66",
"cbt_category": "",
"cbt_order": "14",
"cbt_title": "Using Relaxation Techniques to Manage Anxiety",
"cbt_summary": "<p>When you feel anxious, your body often reacts with physical signs like tight <b>muscles, headaches, or feeling really restless.</b> This happens because your body is getting ready to either <b>'fight' or run away ('flee')</b>, even though there's no real danger. It's just your body's way of trying to protect you, but these feelings can be really uncomfortable! If you're often anxious, you might start to feel <b>this tense and jittery all the time</b>, and it can be hard to remember what feeling relaxed is like. Your body's normal, relaxed state becomes higher in tension. The aim of relaxation exercises is to help lower this 'normal' level of tension, so you <b>feel more calm and relaxed overal</b>l. Relaxation exercises are like special tools that help you calm your mind and relax your body. They're really helpful for managing feelings of anxiety.</p><p>Imagine a friend of yours telling you that she is planning to train for a 10K race. Despite the fact that she has never run a race ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:57:09.528192",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='66'
cbt| Date & Time | 2026-08-20 05:33:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 67 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=67 |
| Description | Record deleted from `cbt` (ID: 67) | ||
{
"cbt_id": "67",
"cbt_category": "",
"cbt_order": "17",
"cbt_title": "Guided Imagery for Stress and Anxiety Relief",
"cbt_summary": "<p><b>“Close your eyes and let your mind wander to a tranquil meadow, where the gentle breeze whispers serenity into every leaf.\"</b></p><p>Guided imagery is like a secret tool to tackle stress and find your calm. Imagine it as a special kind of meditation where you get to create your own peaceful haven. When life gets a bit too overwhelming, guided imagery steps in to help you visualize a place or scenario that soothes your soul. Unlike thinking about stressful stuff that tightens your muscles and makes your heart race, here, you're the boss of your thoughts,<b> guiding your mind to a tranquil space</b>. This magic trick of <b>intentional thinking not only calms your mind</b> but also sends relaxation vibes to your entire body. It's like having a remote control for stress, and you're in charge. So, let's dive into the world of guided imagery by <b>Following these step-by-step</b> instructions to try guided imagery:</p><p>1. Sit or lie down in a quiet, comfortable area.</p><p>2. Clos... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:57:49.863890",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='67'
cbt| Date & Time | 2026-08-20 05:33:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 68 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=68 |
| Description | Record deleted from `cbt` (ID: 68) | ||
{
"cbt_id": "68",
"cbt_category": "",
"cbt_order": "16",
"cbt_title": "Progressive Muscle Relaxation for Anxiety",
"cbt_summary": "<p>Imagine being able to make your body instantly chill out without any medicine or drinks! <b>Progressive Muscle Relaxation (PMR)</b> is a set of exercises aimed at helping you reduce anxiety and tension in the body. Through the practice of <b>tensing and relaxing groups of muscles</b>, you learn to feel the difference between tension and relaxation and release muscle tension when you feel it. <b>It works best if practiced regularly</b>. As with any skill, relaxation takes time and practice to master. <b>Here is how it works:</b></p><p><b>➢</b> Begin by tensing and relaxing the toes of one foot.</p><p><b>➢</b> Inhale as you briefly tense your muscles and exhale when releasing the tension.</p><p><b>➢</b> Gradually, work your way up into the muscles of one leg, tensing and relaxing. Repeat on the other leg.</p><p><b>➢</b> Continue up your body, tensing and relaxing each muscle group: your abdomen, torso, chest, fingertips, arms, shoulders, neck, and face.</p><p><b>➢</b> As you... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:57:54.454461",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='68'
cbt| Date & Time | 2026-08-20 05:33:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 69 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=69 |
| Description | Record deleted from `cbt` (ID: 69) | ||
{
"cbt_id": "69",
"cbt_category": "",
"cbt_order": "18",
"cbt_title": "Mindful Walking for Anxiety Relief",
"cbt_summary": "<p><i><b>When you walk, arrive with every step. That is walking meditation. There's nothing else to it.”</b></i></p><p><b>Thich Nhat Hanh</b></p><p>In the midst of the hustle and bustle of everyday life,<b> finding solace in nature </b>becomes not just a luxury but a necessity. Imagine taking a walk outside, <b>paying close attention</b> to each step and the world around you. <b>This is called </b>mindful walking, and it's like a <b>moving meditation</b>. It's different from sitting still, which can be hard for many people. Mindful walking lets you be present and calm while enjoying nature. Walking is something you do every day without thinking much about it. But when you <b>walk mindfully,</b> it becomes a special practice.</p><p>When you <b>feel anxious or worried</b>, it can be tough to sit still and calm your mind. Mindful walking is like a gentle exercise that helps you <b>stay present </b>and feel less anxious. Instead of being indoors, you get to enjoy nature while calming you... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 04:59:12.784552",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='69'