| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 4449 |
20 Aug 2026 05:33:33 AM |
Andleeb razzaq andleeb@gmail.com |
cbt | cbt |
Deleted | 70 | Record deleted from `cbt` (ID: 70) | |
| Date & Time | 2026-08-20 05:33:33 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 70 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=70 |
| Description | Record deleted from `cbt` (ID: 70) | ||
{
"cbt_id": "70",
"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 04:59:15.535485",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='70'
cbt| Date & Time | 2026-08-20 05:33:25 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 71 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=71 |
| Description | Record deleted from `cbt` (ID: 71) | ||
{
"cbt_id": "71",
"cbt_category": "",
"cbt_order": "19",
"cbt_title": "SAVOR: Mindful Eating, Mindful Life",
"cbt_summary": "<p>Mindful eating is maintaining an <b>in-the-moment awareness of the food </b>and drink you put into your body. It involves observing how the food makes you feel and the signals your <b>body sends about taste, satisfaction, and fullness</b>. Imagine your typical day, rushing through meals while doing other things like driving or watching TV. Sometimes you eat not because you're hungry, but to <b>deal with emotions like stress or boredom.</b> That's what we call <b>\"mindless\" </b>eating. Now, there's a better way called mindful eating. A key element of mindful eating involves chewing your food thoroughly and paying attention to the sensory aspects of eating. This practice helps divert focus from anxious thoughts and promotes a calm relationship with food.</p><p>Here's the cool part: mindful eating <b>can also lower anxiety</b>. When you're aware of<b> what you're eating and why</b>, it helps you manage stress. So, instead of just stuffing food in, you take a moment to enjoy and under... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:00:23.505775",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='71'
cbt| Date & Time | 2026-08-20 05:33:15 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 72 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=72 |
| Description | Record deleted from `cbt` (ID: 72) | ||
{
"cbt_id": "72",
"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 05:00:30.997724",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='72'
cbt| Date & Time | 2026-08-20 05:33:08 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 73 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=73 |
| Description | Record deleted from `cbt` (ID: 73) | ||
{
"cbt_id": "73",
"cbt_category": "",
"cbt_order": "19",
"cbt_title": "SAVOR: Mindful Eating, Mindful Life",
"cbt_summary": "<p>Mindful eating is maintaining an <b>in-the-moment awareness of the food </b>and drink you put into your body. It involves observing how the food makes you feel and the signals your <b>body sends about taste, satisfaction, and fullness</b>. Imagine your typical day, rushing through meals while doing other things like driving or watching TV. Sometimes you eat not because you're hungry, but to <b>deal with emotions like stress or boredom.</b> That's what we call <b>\"mindless\" </b>eating. Now, there's a better way called mindful eating. A key element of mindful eating involves chewing your food thoroughly and paying attention to the sensory aspects of eating. This practice helps divert focus from anxious thoughts and promotes a calm relationship with food.</p><p>Here's the cool part: mindful eating <b>can also lower anxiety</b>. When you're aware of<b> what you're eating and why</b>, it helps you manage stress. So, instead of just stuffing food in, you take a moment to enjoy and under... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:01:17.743561",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='73'
cbt| Date & Time | 2026-08-20 05:32:59 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 74 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=74 |
| Description | Record deleted from `cbt` (ID: 74) | ||
{
"cbt_id": "74",
"cbt_category": "",
"cbt_order": "20",
"cbt_title": "Building a Daily Mindfulness Routine Have you ever started your day in a hurry without planning how you want things to go? Sometimes, things happen that make you feel upset or angry, and you react without thinking. But you don't have to keep doing that. T",
"cbt_summary": "<p>When you practice mindfulness in daily life activities such as waking up, eating etc., you learn to focus on the present moment. This allows you to become more aware of anxious thoughts as they arise and helps you respond to them in a calmer, more thoughtful manner. By regular practice, you develop a heightened ability to stay present and reduce the impact of anxiety on your overall well-being.</p><p>Incorporating mindfulness into your daily routine takes practice, just like learning a new skill. It's about making small changes, like taking mindful pauses or enjoying your meals slowly, to bring more calm and awareness into your day. With a bit of practice, these mindful habits become a natural part of how you navigate daily life. Here are a few daily practices for bringing more mindfulness into your routine:</p><p><b>1- Mindful Wakeup: Start with a Purpose</b></p><p>● On waking, sit in your bed or a chair in a relaxed posture</p><p><b>●</b> <b> </b>Take three long, deep, nourish... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:01:44.105507",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='74'
cbt| Date & Time | 2026-08-20 05:32:52 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 75 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=75 |
| Description | Record deleted from `cbt` (ID: 75) | ||
{
"cbt_id": "75",
"cbt_category": "",
"cbt_order": "20",
"cbt_title": "Building a Daily Mindfulness Routine Have you ever started your day in a hurry without planning how you want things to go? Sometimes, things happen that make you feel upset or angry, and you react without thinking. But you don't have to keep doing that. T",
"cbt_summary": "<p>When you practice mindfulness in daily life activities such as waking up, eating etc., you learn to focus on the present moment. This allows you to become more aware of anxious thoughts as they arise and helps you respond to them in a calmer, more thoughtful manner. By regular practice, you develop a heightened ability to stay present and reduce the impact of anxiety on your overall well-being.</p><p>Incorporating mindfulness into your daily routine takes practice, just like learning a new skill. It's about making small changes, like taking mindful pauses or enjoying your meals slowly, to bring more calm and awareness into your day. With a bit of practice, these mindful habits become a natural part of how you navigate daily life. Here are a few daily practices for bringing more mindfulness into your routine:</p><p><b>1- Mindful Wakeup: Start with a Purpose</b></p><p>● On waking, sit in your bed or a chair in a relaxed posture</p><p><b>●</b> <b> </b>Take three long, deep, nourish... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:02:21.752673",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='75'
cbt| Date & Time | 2026-08-20 05:32:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 76 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=76 |
| Description | Record deleted from `cbt` (ID: 76) | ||
{
"cbt_id": "76",
"cbt_category": "",
"cbt_order": "22",
"cbt_title": "Identifying Automatic Thoughts",
"cbt_summary": "<p>\nImagine your mind is like a super-fast computer that sometimes puts out pop-up messages. These are thoughts that appear in your head without you even trying. Now, when these pop-ups are negative and happen during times when you're feeling down, anxious, or upset, they are called <b>“negative automatic thoughts”.</b> It's like your mind is sending you messages that aren't helpful and can make you feel worse. These negative thoughts are like unwelcome guests who show up a lot. They're often about worrying over things that might never happen, but these thoughts can make you feel really nervous or scared.</p><p>Negative automatic thoughts often make you feel <b>anxious and scared</b>. When you are anxious, the brain tends to focus on potentially dangerous things in the environment <b>to keep you safe</b>. A proactive move to calm yourself down is to recognize and name the problem as automatic thoughts. In the journey of mastering your mind, the recommended strategy for handling neg... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:03:38.568855",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='76'
cbt| Date & Time | 2026-08-20 05:32:36 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 77 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=77 |
| Description | Record deleted from `cbt` (ID: 77) | ||
{
"cbt_id": "77",
"cbt_category": "",
"cbt_order": "22",
"cbt_title": "Identifying Automatic Thoughts",
"cbt_summary": "<p>\nImagine your mind is like a super-fast computer that sometimes puts out pop-up messages. These are thoughts that appear in your head without you even trying. Now, when these pop-ups are negative and happen during times when you're feeling down, anxious, or upset, they are called <b>“negative automatic thoughts”.</b> It's like your mind is sending you messages that aren't helpful and can make you feel worse. These negative thoughts are like unwelcome guests who show up a lot. They're often about worrying over things that might never happen, but these thoughts can make you feel really nervous or scared.</p><p>Negative automatic thoughts often make you feel <b>anxious and scared</b>. When you are anxious, the brain tends to focus on potentially dangerous things in the environment <b>to keep you safe</b>. A proactive move to calm yourself down is to recognize and name the problem as automatic thoughts. In the journey of mastering your mind, the recommended strategy for handling neg... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:04:38.291551",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='77'
cbt| Date & Time | 2026-08-20 05:32:28 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 78 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=78 |
| Description | Record deleted from `cbt` (ID: 78) | ||
{
"cbt_id": "78",
"cbt_category": "",
"cbt_order": "23",
"cbt_title": "Reframing Unhelpful Thoughts",
"cbt_summary": "<p>Feeling worried sometimes is a normal part of life, but there are times when the things you worry about might not be as bad as they seem. This is where \"reframing negative thoughts\" comes in – it's like looking at a picture in a different frame to see it in a new light. When you have an anxious thought, it's like seeing a scary shadow and thinking it's a monster. But if you turn on the light, you often find out it's just a chair with clothes on it. In the same way, you can 'turn on the light' on your anxious thoughts by examining them closely. Ask yourself: \"Is there real evidence for what I'm worrying about?\" or \"Is there another way to look at this situation?\"</p><p>Reframing isn't about pretending everything is perfect; it's about finding a more balanced way to look at things. Over time, practicing this can really help you feel better and less anxious. It's like training your brain to be a detective that looks for clues to solve the mystery of your worries, helping your mental ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:04:43.072118",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='78'
cbt| Date & Time | 2026-08-20 05:32:22 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 79 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=79 |
| Description | Record deleted from `cbt` (ID: 79) | ||
{
"cbt_id": "79",
"cbt_category": "",
"cbt_order": "23",
"cbt_title": "Reframing Unhelpful Thoughts",
"cbt_summary": "<p>Feeling worried sometimes is a normal part of life, but there are times when the things you worry about might not be as bad as they seem. This is where \"reframing negative thoughts\" comes in – it's like looking at a picture in a different frame to see it in a new light. When you have an anxious thought, it's like seeing a scary shadow and thinking it's a monster. But if you turn on the light, you often find out it's just a chair with clothes on it. In the same way, you can 'turn on the light' on your anxious thoughts by examining them closely. Ask yourself: \"Is there real evidence for what I'm worrying about?\" or \"Is there another way to look at this situation?\"</p><p>Reframing isn't about pretending everything is perfect; it's about finding a more balanced way to look at things. Over time, practicing this can really help you feel better and less anxious. It's like training your brain to be a detective that looks for clues to solve the mystery of your worries, helping your mental ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:05:18.829554",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='79'
cbt| Date & Time | 2026-08-20 05:32:16 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 84 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=84 |
| Description | Record deleted from `cbt` (ID: 84) | ||
{
"cbt_id": "84",
"cbt_category": "",
"cbt_order": "25",
"cbt_title": "Practicing Gratitude to Reduce Anxiety",
"cbt_summary": "<p><b>\"Expressing gratitude can positively change your brain.\"</b></p><p><b> Kristin Francis, MD</b></p><p>Gratitude practice is taking time each day to think about the good things in your life, big or small. <b>Imagine this:</b> every time you acknowledge something you're grateful for, it's like adding a colorful, happy balloon to a bunch. These could be simple things like a funny meme you saw, a kind word from a friend, or even your favorite song coming up on your playlist. This habit does more than just make you feel good temporarily; it actually helps in lowering your anxiety. When you're anxious, your mind often gets caught up in worries and negative thoughts, making you feel overwhelmed or stressed. Gratitude practice, however, encourages you to identify and acknowledge the positive aspects of your life, no matter how small they may seem.</p><p>Here's the science behind it: Engaging in gratitude activates the brain regions associated with the <b>neurotransmitter dopamine</b>, whi... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:07:37.463884",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='84'
cbt| Date & Time | 2026-08-20 05:31:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 81 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=81 |
| Description | Record deleted from `cbt` (ID: 81) | ||
{
"cbt_id": "81",
"cbt_category": "",
"cbt_order": "25",
"cbt_title": "Practicing Gratitude to Reduce Anxiety",
"cbt_summary": "<p><b>\"Expressing gratitude can positively change your brain.\"</b></p><p><b> Kristin Francis, MD</b></p><p>Gratitude practice is taking time each day to think about the good things in your life, big or small. <b>Imagine this:</b> every time you acknowledge something you're grateful for, it's like adding a colorful, happy balloon to a bunch. These could be simple things like a funny meme you saw, a kind word from a friend, or even your favorite song coming up on your playlist. This habit does more than just make you feel good temporarily; it actually helps in lowering your anxiety. When you're anxious, your mind often gets caught up in worries and negative thoughts, making you feel overwhelmed or stressed. Gratitude practice, however, encourages you to identify and acknowledge the positive aspects of your life, no matter how small they may seem.</p><p>Here's the science behind it: Engaging in gratitude activates the brain regions associated with the <b>neurotransmitter dopamine</b>, whi... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:06:27.173490",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='81'
cbt| Date & Time | 2026-08-20 05:31:33 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 80 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=80 |
| Description | Record deleted from `cbt` (ID: 80) | ||
{
"cbt_id": "80",
"cbt_category": "",
"cbt_order": "24",
"cbt_title": "Using Positive Affirmations to Manage Anxiety",
"cbt_summary": "<p>Imagine you're a soccer player.<b> You don't just show up on the day of a big game and expect to play your best, right?</b> You train for weeks or even months before. You practice your kicks, your sprints, and your teamwork. All this preparation<b> makes you stronger and more skilled</b>, so when game day comes, you're ready to face any challenge on the field. Positive affirmations for anxiety work in a similar way.</p><p>They're like mental exercises that reflect your desired state of being or feeling. You don’t just use them when you're feeling super stressed or anxious.<b> You practice them regularly</b>, even on days when you feel just okay, or when everything seems normal. Affirmations should be <b>based on reality,</b> focusing on what's true and positive about yourself. The language used in affirmations should be meaningful and memorable to you, not necessarily formal or in a foreign language. <b>When using affirmations, you can:</b></p><p><b>➢</b> Write them down a few ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:05:38.662838",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='80'
cbt| Date & Time | 2026-08-20 05:31:25 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 83 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=83 |
| Description | Record deleted from `cbt` (ID: 83) | ||
{
"cbt_id": "83",
"cbt_category": "",
"cbt_order": "26",
"cbt_title": "Journaling for Anxiety Management",
"cbt_summary": "<p><b>Is journaling a way to enhance your overall well-being by addressing and understanding your anxiety?</b></p><p>● No</p><p><b>●</b> <b>Yes</b></p><p>Absolutely! Journaling is like having a personal friend where you can share your thoughts and feelings. When you write in a journal, you give yourself the space to express what's going on inside your mind. It's like putting your worries on paper, especially when it comes to anxiety and by doing this, you can see your worries more clearly. It's like having a secret weapon to manage your anxiety – a tool that allows you to take charge of your negative thoughts, worries and feelings, making you more aware and in control, which ultimately contributes to your overall well-being. So, yes, journaling is a fantastic way for you to address, understand, and manage your anxiety. It helps in the following way</p><p>● Your journal helps you make a to-do list for your worries, making them easier to handle.</p><p>● It acts like a daily det... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:07:12.349130",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='83'
cbt| Date & Time | 2026-08-20 05:31:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 85 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=85 |
| Description | Record deleted from `cbt` (ID: 85) | ||
{
"cbt_id": "85",
"cbt_category": "",
"cbt_order": "27",
"cbt_title": "Setting Realistic Goals for Anxiety Management",
"cbt_summary": "<p>When suffering from Generalized anxiety disorder it often limits your life because of anxiety. When trying to think of your goals, imagine a life without anxiety. What would you like to be able to do? You can use goal setting as a way to help you practice your tools for managing anxiety, or to move forward with your life as your anxiety becomes more manageable. Goals are like targets or objectives you set for yourself to achieve in a specific period. They give you a clear direction and help you stay focused on what you want to accomplish. Goals Should be</p><p><b>➢</b> <b> realistic and attainable:</b> If you have goals about never feeling anxious or making mistakes. These goals are unrealistic because it is normal to feel anxious, and everyone makes mistakes sometimes.</p><p><b>➢</b> <b>Concrete and Specific: </b>If you have a goal “feel less anxious”, it is not concrete and specific, rather it should be more specific as “Practice deep breathing exercise regularly”</p>... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:08:23.093524",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='85'
cbt| Date & Time | 2026-08-20 05:31:05 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 86 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=86 |
| Description | Record deleted from `cbt` (ID: 86) | ||
{
"cbt_id": "86",
"cbt_category": "",
"cbt_order": "26",
"cbt_title": "Journaling for Anxiety Management",
"cbt_summary": "<p><b>Is journaling a way to enhance your overall well-being by addressing and understanding your anxiety?</b></p><p>● No</p><p><b>●</b> <b>Yes</b></p><p>Absolutely! Journaling is like having a personal friend where you can share your thoughts and feelings. When you write in a journal, you give yourself the space to express what's going on inside your mind. It's like putting your worries on paper, especially when it comes to anxiety and by doing this, you can see your worries more clearly. It's like having a secret weapon to manage your anxiety – a tool that allows you to take charge of your negative thoughts, worries and feelings, making you more aware and in control, which ultimately contributes to your overall well-being. So, yes, journaling is a fantastic way for you to address, understand, and manage your anxiety. It helps in the following way</p><p>● Your journal helps you make a to-do list for your worries, making them easier to handle.</p><p>● It acts like a daily det... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:08:29.926187",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='86'
cbt| Date & Time | 2026-08-20 05:30:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 87 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=87 |
| Description | Record deleted from `cbt` (ID: 87) | ||
{
"cbt_id": "87",
"cbt_category": "",
"cbt_order": "28",
"cbt_title": "Breaking Large Goals into Manageable Steps",
"cbt_summary": "<p><b>How can you break down large goals into smaller, more manageable steps?</b></p><p>Breaking down large goals into smaller, more manageable steps can help you stay motivated and make progress. Breaking down large goals into smaller, more manageable steps is a powerful strategy to make your goals feel less overwhelming and more achievable. Here's a simple process to do that:</p><p><b>1. </b>Define the Goal</p><p><b>2. </b>Identify Key Milestones</p><p><b>3. </b>Create Sub-Goals</p><p><b>4. </b>List Tasks</p><p><b>5. </b>Prioritize and Plan</p><p><b>6. </b>Track Progress</p><p>Imagine your ultimate goal is to manage Generalized Anxiety Disorder (GAD) better. A SMART goal could be to <b>\"Reduce daily worry</b> by practicing relaxation techniques for <b>15 minutes every day over the next month.</b>\" Now, break this down: <b>Identify milestones</b> like learning three relaxation techniques.<b> Create sub-goals,</b> like practicing each technique five times a week.<b> List tasks</b> such... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:09:06.146676",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='87'
cbt| Date & Time | 2026-08-20 05:30:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 88 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=88 |
| Description | Record deleted from `cbt` (ID: 88) | ||
{
"cbt_id": "88",
"cbt_category": "",
"cbt_order": "27",
"cbt_title": "Setting Realistic Goals for Anxiety Management",
"cbt_summary": "<p>When suffering from Generalized anxiety disorder it often limits your life because of anxiety. When trying to think of your goals, imagine a life without anxiety. What would you like to be able to do? You can use goal setting as a way to help you practice your tools for managing anxiety, or to move forward with your life as your anxiety becomes more manageable. Goals are like targets or objectives you set for yourself to achieve in a specific period. They give you a clear direction and help you stay focused on what you want to accomplish. Goals Should be</p><p><b>➢</b> <b> realistic and attainable:</b> If you have goals about never feeling anxious or making mistakes. These goals are unrealistic because it is normal to feel anxious, and everyone makes mistakes sometimes.</p><p><b>➢</b> <b>Concrete and Specific: </b>If you have a goal “feel less anxious”, it is not concrete and specific, rather it should be more specific as “Practice deep breathing exercise regularly”</p>... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:09:38.328466",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='88'
cbt| Date & Time | 2026-08-20 05:29:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 89 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=89 |
| Description | Record deleted from `cbt` (ID: 89) | ||
{
"cbt_id": "89",
"cbt_category": "",
"cbt_order": "28",
"cbt_title": "Breaking Large Goals into Manageable Steps",
"cbt_summary": "<p><b>How can you break down large goals into smaller, more manageable steps?</b></p><p>Breaking down large goals into smaller, more manageable steps can help you stay motivated and make progress. Breaking down large goals into smaller, more manageable steps is a powerful strategy to make your goals feel less overwhelming and more achievable. Here's a simple process to do that:</p><p><b>1. </b>Define the Goal</p><p><b>2. </b>Identify Key Milestones</p><p><b>3. </b>Create Sub-Goals</p><p><b>4. </b>List Tasks</p><p><b>5. </b>Prioritize and Plan</p><p><b>6. </b>Track Progress</p><p>Imagine your ultimate goal is to manage Generalized Anxiety Disorder (GAD) better. A SMART goal could be to <b>\"Reduce daily worry</b> by practicing relaxation techniques for <b>15 minutes every day over the next month.</b>\" Now, break this down: <b>Identify milestones</b> like learning three relaxation techniques.<b> Create sub-goals,</b> like practicing each technique five times a week.<b> List tasks</b> such... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:10:13.820654",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='89'
cbt| Date & Time | 2026-08-20 05:28:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 90 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=90 |
| Description | Record deleted from `cbt` (ID: 90) | ||
{
"cbt_id": "90",
"cbt_category": "",
"cbt_order": "30",
"cbt_title": "Scheduling Pleasant Activities to Manage Anxiety",
"cbt_summary": "<p>Did you know that doing fun stuff can be a superpower against anxiety? Yup, it's like your secret weapon to feeling better. Let's dive into how scheduling pleasant activities can help calm your mind and keep you rocking. When you schedule enjoyable activities, like watching your favorite show, doodling, or going for a walk, it's not just about having a good time. Your brain actually does a happy dance and releases<b> \"feel-good\" chemicals</b> such as <b>dopamine and endorphins and serotonin</b>. It's like your brain's way of saying, \"Nice job, buddy!\". Anxiety hates pleasant activities. When <b>you're having a good time,</b> anxiety's power weakens. It's like you're telling anxiety, \"Sorry, I'm too busy enjoying life right now.\" So, by scheduling fun moments, you're kind of giving anxiety a one-two punch. Doing things you enjoy isn't just about the moment; i... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:11:03.799911",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='90'
cbt| Date & Time | 2026-08-20 05:28:32 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 91 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=91 |
| Description | Record deleted from `cbt` (ID: 91) | ||
{
"cbt_id": "91",
"cbt_category": "",
"cbt_order": "31",
"cbt_title": "Recognizing and Celebrating Your Achievements",
"cbt_summary": "<p>To make your daily life less stressful and reduce anxiety, it's a good idea to keep <b>track of and celebrate your achievements</b>. When you achieve something, your brain releases dopamine, a chemical that<b> makes you feel good and happy,</b> helping to lower stress. Start by making <b>a to-do list with</b> your daily tasks and goals. Use a planner to keep track of important dates and tasks visually. Break <b>big tasks into smaller ones</b> to feel accomplished and motivated. Celebrate small successes, like doing well in an interview or finishing homework, and <b>share these moments with friends or family</b>. Treat yourself when you reach a goal, creating a positive connection with your achievements. Establish a <b>reward system</b> for consistent efforts, finding a balance between work and play. By regularly recognizing and rewarding your achievements, you create a positive cycle that boosts <b>motivation and confidence</b>, making it easier to approach success with a healthier ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:11:53.171192",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='91'
cbt| Date & Time | 2026-08-20 05:28:19 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 92 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=92 |
| Description | Record deleted from `cbt` (ID: 92) | ||
{
"cbt_id": "92",
"cbt_category": "",
"cbt_order": "30",
"cbt_title": "Scheduling Pleasant Activities to Manage Anxiety",
"cbt_summary": "<p>Did you know that doing fun stuff can be a superpower against anxiety? Yup, it's like your secret weapon to feeling better. Let's dive into how scheduling pleasant activities can help calm your mind and keep you rocking. When you schedule enjoyable activities, like watching your favorite show, doodling, or going for a walk, it's not just about having a good time. Your brain actually does a happy dance and releases<b> \"feel-good\" chemicals</b> such as <b>dopamine and endorphins and serotonin</b>. It's like your brain's way of saying, \"Nice job, buddy!\". Anxiety hates pleasant activities. When <b>you're having a good time,</b> anxiety's power weakens. It's like you're telling anxiety, \"Sorry, I'm too busy enjoying life right now.\" So, by scheduling fun moments, you're kind of giving anxiety a one-two punch. Doing things you enjoy isn't just about the moment; i... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:12:35.591225",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='92'
cbt| Date & Time | 2026-08-20 05:28:05 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 93 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=93 |
| Description | Record deleted from `cbt` (ID: 93) | ||
{
"cbt_id": "93",
"cbt_category": "",
"cbt_order": "31",
"cbt_title": "Recognizing and Celebrating Your Achievements",
"cbt_summary": "<p>To make your daily life less stressful and reduce anxiety, it's a good idea to keep <b>track of and celebrate your achievements</b>. When you achieve something, your brain releases dopamine, a chemical that<b> makes you feel good and happy,</b> helping to lower stress. Start by making <b>a to-do list with</b> your daily tasks and goals. Use a planner to keep track of important dates and tasks visually. Break <b>big tasks into smaller ones</b> to feel accomplished and motivated. Celebrate small successes, like doing well in an interview or finishing homework, and <b>share these moments with friends or family</b>. Treat yourself when you reach a goal, creating a positive connection with your achievements. Establish a <b>reward system</b> for consistent efforts, finding a balance between work and play. By regularly recognizing and rewarding your achievements, you create a positive cycle that boosts <b>motivation and confidence</b>, making it easier to approach success with a healthier ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:13:41.166723",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='93'
cbt| Date & Time | 2026-08-20 05:27:58 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 94 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=94 |
| Description | Record deleted from `cbt` (ID: 94) | ||
{
"cbt_id": "94",
"cbt_category": "",
"cbt_order": "32",
"cbt_title": "Using Routine to Reduce Anxiety",
"cbt_summary": "<p>If you've been dealing with anxiety, you're not alone. <b>Mornings can be tough, right?</b> When you wake up, all those worries flood your mind, and it feels like a <b>big weight in your stomach</b>. Staying in bed seems like the easier option, but trust me<b>, it makes things worse</b> when you only have 20 minutes to shower, eat, let the dog out, and be camera ready for back-to-back Zoom meetings. The day's barely begun, and you're already feeling discombobulated and overwhelmed. Long before the week is over<b>, you're burned out</b>, and you know you won't finish everything on this week's task list. What helps is the opposite, <b>One word: Routine!</b> The <b>daily routine</b> sets the tone for your day, making it calmer and more manageable. So, give it a shot – it might make a big difference for you! Here's a list of activities that you can incorporate in your day for making it stress free:</p><p><b>➢</b> Wake Up at a Consistent Time</p><p><b>➢</b> Personal Hygiene Routine... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:13:54.485347",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='94'
cbt| Date & Time | 2026-08-20 05:27:04 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 95 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=95 |
| Description | Record deleted from `cbt` (ID: 95) | ||
{
"cbt_id": "95",
"cbt_category": "",
"cbt_order": "32",
"cbt_title": "Using Routine to Reduce Anxiety",
"cbt_summary": "<p>If you've been dealing with anxiety, you're not alone. <b>Mornings can be tough, right?</b> When you wake up, all those worries flood your mind, and it feels like a <b>big weight in your stomach</b>. Staying in bed seems like the easier option, but trust me<b>, it makes things worse</b> when you only have 20 minutes to shower, eat, let the dog out, and be camera ready for back-to-back Zoom meetings. The day's barely begun, and you're already feeling discombobulated and overwhelmed. Long before the week is over<b>, you're burned out</b>, and you know you won't finish everything on this week's task list. What helps is the opposite, <b>One word: Routine!</b> The <b>daily routine</b> sets the tone for your day, making it calmer and more manageable. So, give it a shot – it might make a big difference for you! Here's a list of activities that you can incorporate in your day for making it stress free:</p><p><b>➢</b> Wake Up at a Consistent Time</p><p><b>➢</b> Personal Hygiene Routine... [truncated]",
"cbt_image": "",
"created_by": "2026-08-20 05:14:56.717596",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='95'