| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 4024 |
20 Aug 2026 05:04:44 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 3298 | New record added in `options` (ID: 3298) | |
| Date & Time | 2026-08-20 05:04:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3298 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 3298) | ||
{
"option_id": "3298",
"questionaire_id": "843",
"option_title": "Turning off the lights",
"option_img": null,
"created_at": "2026-08-20 05:04:44",
"modified_at": null,
"deleted_at": null
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)
questionaire| Date & Time | 2026-08-20 05:04:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 843 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 843) | ||
{
"questionaire_id": "843",
"cbt_id": "78",
"questionaire_type": "cbt",
"questionaire_title": "Reframing negative thoughts is like:",
"questionaire_order": "23",
"questionaire_correct_answer": "Putting on a new pair of glasses",
"questionaire_explanation": "Reframing negative thoughts is like \"Putting on a new pair of glasses.\"\n\nThis means when you have negative thoughts, it's like looking at the world through glasses that make everything look dark and gloomy. Reframing these thoughts is like changing to a pair of glasses that show you a clearer, more balanced view. It's not about ignoring your worries or accepting them as true, but rather changing how you look at them. You might see the same situation differently, in a more positive or realistic way. It's like watching a movie scene in a new light – the scene hasn't changed, but the way you see it has.",
"created_at": "2026-08-20 05:04:44",
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INSERT INTO questionaire (
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'78',
'cbt',
'Reframing negative thoughts is like:',
'23',
'Putting on a new pair of glasses',
'Reframing negative thoughts is like \"Putting on a new pair of glasses.\"
This means when you have negative thoughts, it\'s like looking at the world through glasses that make everything look dark and gloomy. Reframing these thoughts is like changing to a pair of glasses that show you a clearer, more balanced view. It\'s not about ignoring your worries or accepting them as true, but rather changing how you look at them. You might see the same situation differently, in a more positive or realistic way. It\'s like watching a movie scene in a new light – the scene hasn\'t changed, but the way you see it has.',
... [truncated]
cbt| Date & Time | 2026-08-20 05:04:43 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 78 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 78) | ||
{
"cbt_title": "Reframing Unhelpful Thoughts",
"cbt_image": "",
"cbt_order": "23",
"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 health and wellbeing in the long run.</p><p><b>Use 3C approach:</b></p><p>➢ Catch it: First, you need to 'catch' the anxious thought.</p><p>➢ check it: Next, 'check' it and question to see if your thought is really true</p><p>➢ change it: 'change' the thought into a more positive and realistic one.</p><p><b>Things you need to avoid:</b></p><p>➢ always expecting the worst outcome from any situation</p><p>➢ ignoring the good sides of a situation and only focusing on the bad</p><p>➢ seeing things as either only good or only bad, with nothing in between</p><p>➢ considering yourself the sole cause of negative situations</p><p><b>Pop Quiz:\nQ- The 3C approach involves:</b></p><p>a. Create, Control, Change</p><p><b>b. Catch, Check, Change</b></p><p>c. Criticize, Curb, Conclude</p><p>d. Calm, Clarify, Cope</p><p>The \"Catch, Check, Change\" method is really useful, especially when dealing with anxiety. Think of it as playing a video game where you have to catch sneaky negative thoughts, just like catching bugs in a game. When you 'catch' these thoughts, you're noticing them instead of letting them fly under the radar. Then, you 'check' them, like a detective figuring out if these thoughts are actually true. Sometimes, anxiety can make you think things that aren't really accurate. Lastly, you 'change' these thoughts to something more positive or realistic, like updating a character's powers in a game to make them stronger.</p>"
}
cbt| Date & Time | 2026-08-20 05:04:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 77 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 77) | ||
{
"cbt_title": "Identifying Automatic Thoughts",
"cbt_image": "",
"cbt_order": "22",
"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 negative thoughts is to manage them <b>by changing focus to positive or realistic thought</b>s. Tricks to identify and modify negative automatic thoughts include imagining a <b>happy movie, swapping bad memories with fun ones, telling worries to shush, and writing down awesome things to remind your brain of the good times</b>. When thinking, \"I always mess things up,\" the most suitable way to modify this automatic thought is to remember times you did well to eas<b>e worries and balance negative thoughts with positive memories.</b></p><p><b>Here's a list of the positive effects of identifying your automatic thoughts:</b></p><p>● Recognize the problem</p><p>● Plan a solution</p><p>● Redirect our emotion</p><p>● Get a sense of control</p><p>● Take the blame off ourselves</p><p>● Find support</p><p><b>Pop Quiz\nQ1- Negative automatic thoughts often make you feel:</b></p><p>a. Happy and Confident</p><p><b>b. Anxious and Scared</b></p><p>c. Excited and Energetic</p><p>d. Calm and Relaxed</p><p>Negative automatic thoughts usually make you feel anxious and scared. Imagine these thoughts like uninvited messages popping up in your mind, often telling you things might go wrong or that something bad will happen. These thoughts can make you feel worried or scared even when there's no real reason to be.</p><p><b>Q2- When you are anxious, the brain wants you to think about potentially dangerous things in our environment, in order to keep you safe.</b></p><p><b>a. True</b></p><p>b. false</p><p>It's true that when you feel anxious, your brain starts to focus on things around you that could be dangerous. This is like your brain's way of trying to protect you. It's always on the lookout, kind of like a guard, trying to keep you safe from any trouble. Sometimes, though, it gets a little too protective and makes you worry about things that aren't actually dangerous, which is what happens when you feel anxious for no clear reason.</p>"
}
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3297 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3297) | ||
{
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"option_title": "Blame external factors for your perceived failure",
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options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3296 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3296) | ||
{
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options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3295 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3295) | ||
{
"option_id": "3295",
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"option_title": "Remember times you did well to ease your worries.",
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'Remember times you did well to ease your worries.',
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'842'
)
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3294 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3294) | ||
{
"option_id": "3294",
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"option_title": "Embrace the idea that you are destined to fail",
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questionaire| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 842 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `questionaire` (ID: 842) | ||
{
"questionaire_id": "842",
"cbt_id": "76",
"questionaire_type": "cbt",
"questionaire_title": "You find yourself thinking, \"I always mess things up.\" What is the most suitable way to modify this automatic thought?",
"questionaire_order": "22",
"questionaire_correct_answer": "Remember times you did well to ease your worries.",
"questionaire_explanation": "When you catch yourself thinking, \"I always mess things up,\" try thinking about times when you did really well. Remember the good stuff you've done! It's like telling yourself, \"Wait a minute, I don't always mess up – there are times I did great!\" This helps balance out the negative thoughts with positive memories and makes you feel better about yourself. So, when those thoughts pop up, give yourself a mental high-five for the times you nailed it!",
"created_at": "2026-08-20 05:03:40",
"modified_at": null,
"deleted_at": null
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INSERT INTO questionaire (
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'You find yourself thinking, \"I always mess things up.\" What is the most suitable way to modify this automatic thought?',
'22',
'Remember times you did well to ease your worries.',
'When you catch yourself thinking, \"I always mess things up,\" try thinking about times when you did really well. Remember the good stuff you\'ve done! It\'s like telling yourself, \"Wait a minute, I don\'t always mess up – there are times I did great!\" This helps balance out the negative thoughts with positive memories and makes you feel better about yourself. So, when those thoughts pop up, give yourself a mental high-five for the times you nailed it!',
'2026-08-20 05:03:40'
)
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3293 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3293) | ||
{
"option_id": "3293",
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"option_title": "Magnify negative thoughts for emotional expression",
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"created_at": "2026-08-20 05:03:40",
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options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3292 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3292) | ||
{
"option_id": "3292",
"questionaire_id": "841",
"option_title": "manage negative thoughts",
"option_img": null,
"created_at": "2026-08-20 05:03:40",
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'2026-08-20 05:03:40',
'841'
)
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3291 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3291) | ||
{
"option_id": "3291",
"questionaire_id": "841",
"option_title": "Brush off negative thoughts for a quick fix",
"option_img": null,
"created_at": "2026-08-20 05:03:40",
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'Brush off negative thoughts for a quick fix',
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'841'
)
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3290 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3290) | ||
{
"option_id": "3290",
"questionaire_id": "841",
"option_title": "Embrace and analyze negative thoughts",
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'841'
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questionaire| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 841 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `questionaire` (ID: 841) | ||
{
"questionaire_id": "841",
"cbt_id": "76",
"questionaire_type": "cbt",
"questionaire_title": "In the journey of mastering your mind, which strategy does the text recommend for effectively handling those pesky negative thoughts?",
"questionaire_order": "22",
"questionaire_correct_answer": "manage negative thoughts",
"questionaire_explanation": "The strategy recommended for handling those pesky negative thoughts is to manage negative thoughts. you acknowledge them, but then you work on changing your focus to more positive or realistic thoughts. It's like if you make a mistake, instead of telling yourself, \"I'm so bad at this,\" you might say, \"I can learn from this mistake.\" By managing your thoughts this way, you can keep your mind's garden healthy and under control.\n\nTry using these tricks to identify negative automatic thoughts:\n\n➢ Imagine a happy movie in your mind to replace the not-so-fun ones.\n\n➢ When a bad memory pops up, think of a fun one to swap it out.\n\n➢ If worries try to chat with you, tell them to shush and focus on good stuff.\n\n➢ Write down awesome things each day to remind your brain of the good times.",
"created_at": "2026-08-20 05:03:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
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) VALUES (
'76',
'cbt',
'In the journey of mastering your mind, which strategy does the text recommend for effectively handling those pesky negative thoughts?',
'22',
'manage negative thoughts',
'The strategy recommended for handling those pesky negative thoughts is to manage negative thoughts. you acknowledge them, but then you work on changing your focus to more positive or realistic thoughts. It\'s like if you make a mistake, instead of telling yourself, \"I\'m so bad at this,\" you might say, \"I can learn from this mistake.\" By managing your thoughts this way, you can keep your mind\'s garden healthy and under control.
Try using these tricks to identify negative automatic thoughts:
➢ Imagine a happy movie in... [truncated]
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3289 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3289) | ||
{
"option_id": "3289",
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"option_title": "Blame yourself for the negative thoughts and emotions.",
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options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3288 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3288) | ||
{
"option_id": "3288",
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"option_title": "Avoid analyzing automatic thoughts to prevent overthinking.",
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options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3287 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3287) | ||
{
"option_id": "3287",
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"option_title": "Recognize and name the problem as automatic thoughts.",
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'840'
)
options| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3286 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `options` (ID: 3286) | ||
{
"option_id": "3286",
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"option_title": "Ignore the automatic thoughts and hope they go away on their own.",
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'Ignore the automatic thoughts and hope they go away on their own.',
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'840'
)
questionaire| Date & Time | 2026-08-20 05:03:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 840 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=22 |
| Description | New record added in `questionaire` (ID: 840) | ||
{
"questionaire_id": "840",
"cbt_id": "76",
"questionaire_type": "cbt",
"questionaire_title": "Imagine being anxious for no obvious reason. What’s a proactive move to calm yourself down?",
"questionaire_order": "22",
"questionaire_correct_answer": "Recognize and name the problem as automatic thoughts.",
"questionaire_explanation": "A proactive move to calm yourself down when feeling anxious for no obvious reason is to recognize and name the problem as automatic thoughts. Instead of ignoring the thoughts or blaming yourself for the negative emotions, acknowledging that these are automatic thoughts allows you to create a bit of distance and objectivity. It's like saying, \"Hey, these are just automatic thoughts, and it's okay.\" By recognizing them, you take a step towards understanding and managing them.",
"created_at": "2026-08-20 05:03:40",
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}
INSERT INTO questionaire (
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'cbt',
'Imagine being anxious for no obvious reason. What’s a proactive move to calm yourself down?',
'22',
'Recognize and name the problem as automatic thoughts.',
'A proactive move to calm yourself down when feeling anxious for no obvious reason is to recognize and name the problem as automatic thoughts. Instead of ignoring the thoughts or blaming yourself for the negative emotions, acknowledging that these are automatic thoughts allows you to create a bit of distance and objectivity. It\'s like saying, \"Hey, these are just automatic thoughts, and it\'s okay.\" By recognizing them, you take a step towards understanding and managing them.',
'2026-08-20 05:03:40'
)
cbt| Date & Time | 2026-08-20 05:03:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 76 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 76) | ||
{
"cbt_title": "Identifying Automatic Thoughts",
"cbt_image": "",
"cbt_order": "22",
"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 negative thoughts is to manage them <b>by changing focus to positive or realistic thought</b>s. Tricks to identify and modify negative automatic thoughts include imagining a <b>happy movie, swapping bad memories with fun ones, telling worries to shush, and writing down awesome things to remind your brain of the good times</b>. When thinking, \"I always mess things up,\" the most suitable way to modify this automatic thought is to remember times you did well to eas<b>e worries and balance negative thoughts with positive memories.</b></p><p><b>Here's a list of the positive effects of identifying your automatic thoughts:</b></p><p>● Recognize the problem</p><p>● Plan a solution</p><p>● Redirect our emotion</p><p>● Get a sense of control</p><p>● Take the blame off ourselves</p><p>● Find support</p><p><b>Pop Quiz\nQ1- Negative automatic thoughts often make you feel:</b></p><p>a. Happy and Confident</p><p><b>b. Anxious and Scared</b></p><p>c. Excited and Energetic</p><p>d. Calm and Relaxed</p><p>Negative automatic thoughts usually make you feel anxious and scared. Imagine these thoughts like uninvited messages popping up in your mind, often telling you things might go wrong or that something bad will happen. These thoughts can make you feel worried or scared even when there's no real reason to be.</p><p><b>Q2- When you are anxious, the brain wants you to think about potentially dangerous things in our environment, in order to keep you safe.</b></p><p><b>a. True</b></p><p>b. false</p><p>It's true that when you feel anxious, your brain starts to focus on things around you that could be dangerous. This is like your brain's way of trying to protect you. It's always on the lookout, kind of like a guard, trying to keep you safe from any trouble. Sometimes, though, it gets a little too protective and makes you worry about things that aren't actually dangerous, which is what happens when you feel anxious for no clear reason.</p>"
}
cbt| Date & Time | 2026-08-20 05:02:21 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 75 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 75) | ||
{
"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. Taking a few minutes throughout the day to practice mindfulness can make your days better and more like how you want them to be. A mindfulness routine is a set of activities or practices that help you stay present and focused on the current moment.",
"cbt_image": "",
"cbt_order": "20",
"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, nourishing breaths</p><p>● Ask yourself: “What is my intention for today?”</p><p>● Set your intention for the day. <b>“I’ll Practice box breathing”</b></p><p>● Throughout the day, check in with yourself.</p><p><b>2- Mindful Eating: Enjoy Every Mouthful</b></p><p>● Breathe before eating and listen to your body</p><p>● Eat according to your hunger</p><p>● Practice peaceful eating</p><p>● If you don’t love it, don’t eat it</p><p><b>3- Mindful Pause: Rewire Your Brain</b></p><p>● Trip over what you want to do.</p><p>● Refresh your triggers regularly</p><p>● Create new patterns.</p><p><b>4- Mindful Driving: Drive Yourself Calm, Not Crazy</b></p><p>● First, take a deep breath</p><p>● Ask yourself what you need such as ease, relief, understanding</p><p>● Give yourself what you need by affirmations such as<b> “May I be at ease”</b></p><p>● Look around and recognize that all the other drivers are just like you</p>"
}
cbt| Date & Time | 2026-08-20 05:01:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 74 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 74) | ||
{
"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. Taking a few minutes throughout the day to practice mindfulness can make your days better and more like how you want them to be. A mindfulness routine is a set of activities or practices that help you stay present and focused on the current moment.",
"cbt_image": "",
"cbt_order": "20",
"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, nourishing breaths</p><p>● Ask yourself: “What is my intention for today?”</p><p>● Set your intention for the day. <b>“I’ll Practice box breathing”</b></p><p>● Throughout the day, check in with yourself.</p><p><b>2- Mindful Eating: Enjoy Every Mouthful</b></p><p>● Breathe before eating and listen to your body</p><p>● Eat according to your hunger</p><p>● Practice peaceful eating</p><p>● If you don’t love it, don’t eat it</p><p><b>3- Mindful Pause: Rewire Your Brain</b></p><p>● Trip over what you want to do.</p><p>● Refresh your triggers regularly</p><p>● Create new patterns.</p><p><b>4- Mindful Driving: Drive Yourself Calm, Not Crazy</b></p><p>● First, take a deep breath</p><p>● Ask yourself what you need such as ease, relief, understanding</p><p>● Give yourself what you need by affirmations such as<b> “May I be at ease”</b></p><p>● Look around and recognize that all the other drivers are just like you</p>"
}
cbt| Date & Time | 2026-08-20 05:01:17 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 73 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 73) | ||
{
"cbt_title": "SAVOR: Mindful Eating, Mindful Life",
"cbt_image": "",
"cbt_order": "19",
"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 understand what you're eating. It's like giving your <b>body and mind a little break</b>, making you feel more relaxed and in control. Try it for a few meals each week, and you might<b> notice some positive changes!</b></p><p><i><b>\"</b></i><i><b>In the symphony of mindful eating, let the 5 S's be your guiding notes</b></i></p><p><i><b>S + S + S + S + S</b></i></p><p><b>汶</b> <b>Savor</b> each bite, paying attention to the flavors, textures, and aromas of the food. <b>Slow down </b>as it allows for better digestion, helps recognize satiety cues, <b>and simplifies</b> the eating environment. Minimize distractions, such as electronic devices. <b>Slurp</b> while eating to enhance the sensory experience and increase awareness of the food being consumed. <b>Smile</b> while eating to create a more enjoyable and relaxed atmosphere, fostering a healthier relationship with food.</p>"
}
cbt| Date & Time | 2026-08-20 05:00:30 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 72 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 72) | ||
{
"cbt_title": "Mindful Walking for Anxiety Relief",
"cbt_image": "",
"cbt_order": "18",
"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 your thoughts. Just like how<b> breathing helps relax</b> you, mindful <b>walking does the same</b>, but with steps. It's like a<b> natural remedy</b> for stress! When feeling overwhelmed, take a mindful walk instead of sitting still to release tension and calm your mind.</p><p>To stay present during the walk, focus on the <b>changing seasons and wildlife,</b> avoiding negative thoughts. Set an intention to stay present by concentrating on the<b> ground supporting your feet</b>. When caught up in thoughts, take a deep breath and consciously slow down. When appreciating nature's beauty, pay attention to the<b> endless colors to reduce anxiety</b>. Overall, walking mindfully and engaging with the present moment through observation can help clear your mind and <b>promote a sense of calm</b>.</p>"
}
options| Date & Time | 2026-08-20 05:00:25 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3285 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=19 |
| Description | New record added in `options` (ID: 3285) | ||
{
"option_id": "3285",
"questionaire_id": "839",
"option_title": "Sample without paying attention to taste",
"option_img": null,
"created_at": "2026-08-20 05:00:25",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Sample without paying attention to taste',
'2026-08-20 05:00:25',
'839'
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