| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 3949 |
20 Aug 2026 04:59:14 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | questionaire |
Added | 830 | New record added in `questionaire` (ID: 830) | |
| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 830 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `questionaire` (ID: 830) | ||
{
"questionaire_id": "830",
"cbt_id": "69",
"questionaire_type": "cbt",
"questionaire_title": "You might like to set an intention to stay in the present moment for a set amount of time, it's helpful to:",
"questionaire_order": "18",
"questionaire_correct_answer": "Focus on the ground supporting your feet.",
"questionaire_explanation": "When setting an intention to stay in the present moment during a walk, it's helpful to focus on the ground supporting your feet. Instead of disregarding the surroundings or speeding up, paying attention to the sensation of each step and the connection with the ground can anchor you in the present. Ignoring the activation of muscles during the walk diminishes the mindfulness experience. By concentrating on the ground beneath your feet, you establish a tangible and grounding point of focus, enhancing your overall presence and connection with the current moment.",
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'69',
'cbt',
'You might like to set an intention to stay in the present moment for a set amount of time, it\'s helpful to:',
'18',
'Focus on the ground supporting your feet.',
'When setting an intention to stay in the present moment during a walk, it\'s helpful to focus on the ground supporting your feet. Instead of disregarding the surroundings or speeding up, paying attention to the sensation of each step and the connection with the ground can anchor you in the present. Ignoring the activation of muscles during the walk diminishes the mindfulness experience. By concentrating on the ground beneath your feet, you establish a tangible and grounding point of focus, enhancing your overall presence and connecti... [truncated]
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3245 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3245) | ||
{
"option_id": "3245",
"questionaire_id": "829",
"option_title": "Ignore the connection between pace and mindfulness.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore the connection between pace and mindfulness.',
'2026-08-20 04:59:14',
'829'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3244 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3244) | ||
{
"option_id": "3244",
"questionaire_id": "829",
"option_title": "Continue walking at the current pace without awareness.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Continue walking at the current pace without awareness.',
'2026-08-20 04:59:14',
'829'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3243 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3243) | ||
{
"option_id": "3243",
"questionaire_id": "829",
"option_title": "Speed up to distract from overwhelming thoughts.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Speed up to distract from overwhelming thoughts.',
'2026-08-20 04:59:14',
'829'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3242 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3242) | ||
{
"option_id": "3242",
"questionaire_id": "829",
"option_title": "Take a deep breath and consciously slow down.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Take a deep breath and consciously slow down.',
'2026-08-20 04:59:14',
'829'
)
questionaire| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 829 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `questionaire` (ID: 829) | ||
{
"questionaire_id": "829",
"cbt_id": "69",
"questionaire_type": "cbt",
"questionaire_title": "When the mind is caught up in thoughts, it's beneficial to:",
"questionaire_order": "18",
"questionaire_correct_answer": "Take a deep breath and consciously slow down.",
"questionaire_explanation": "When the mind is caught up in thoughts, it's beneficial to take a deep breath and consciously slow down. Speeding up to distract from overwhelming thoughts or continuing at the current pace without awareness may not effectively address the mental clutter. By taking a deep breath and intentionally slowing down, you create a moment to reset, allowing for a more mindful and centered experience.",
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'69',
'cbt',
'When the mind is caught up in thoughts, it\'s beneficial to:',
'18',
'Take a deep breath and consciously slow down.',
'When the mind is caught up in thoughts, it\'s beneficial to take a deep breath and consciously slow down. Speeding up to distract from overwhelming thoughts or continuing at the current pace without awareness may not effectively address the mental clutter. By taking a deep breath and intentionally slowing down, you create a moment to reset, allowing for a more mindful and centered experience.',
'2026-08-20 04:59:14'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3241 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3241) | ||
{
"option_id": "3241",
"questionaire_id": "828",
"option_title": "Embracing the sensory experiences.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Embracing the sensory experiences.',
'2026-08-20 04:59:14',
'828'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3240 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3240) | ||
{
"option_id": "3240",
"questionaire_id": "828",
"option_title": "Staying lost in repetitive, negative thoughts.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Staying lost in repetitive, negative thoughts.',
'2026-08-20 04:59:14',
'828'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3239 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3239) | ||
{
"option_id": "3239",
"questionaire_id": "828",
"option_title": "Ignoring the changing seasons and wildlife.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignoring the changing seasons and wildlife.',
'2026-08-20 04:59:14',
'828'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3238 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3238) | ||
{
"option_id": "3238",
"questionaire_id": "828",
"option_title": "Engaging in mindful observation of your surroundings.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Engaging in mindful observation of your surroundings.',
'2026-08-20 04:59:14',
'828'
)
questionaire| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 828 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `questionaire` (ID: 828) | ||
{
"questionaire_id": "828",
"cbt_id": "69",
"questionaire_type": "cbt",
"questionaire_title": "When wanting to stay present during a walk, avoid:",
"questionaire_order": "18",
"questionaire_correct_answer": "Staying lost in repetitive, negative thoughts.",
"questionaire_explanation": "When wanting to stay present during a walk, avoid staying lost in repetitive, negative thoughts. Instead, engage in mindful observation of your surroundings, embrace the sensory experiences, and pay attention to the changing seasons and wildlife. Actively participating in the present moment by appreciating your surroundings can help redirect your focus from negative thoughts, promoting a more positive and mindful experience. It's like consciously steering your mind away from unhelpful thoughts and immersing yourself in the present, fostering a sense of calm and appreciation during your walk.",
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'69',
'cbt',
'When wanting to stay present during a walk, avoid:',
'18',
'Staying lost in repetitive, negative thoughts.',
'When wanting to stay present during a walk, avoid staying lost in repetitive, negative thoughts. Instead, engage in mindful observation of your surroundings, embrace the sensory experiences, and pay attention to the changing seasons and wildlife. Actively participating in the present moment by appreciating your surroundings can help redirect your focus from negative thoughts, promoting a more positive and mindful experience. It\'s like consciously steering your mind away from unhelpful thoughts and immersing yourself in the present, fostering a sense of calm and appreciation during you... [truncated]
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3237 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3237) | ||
{
"option_id": "3237",
"questionaire_id": "827",
"option_title": "Being preoccupied with worries about the past.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Being preoccupied with worries about the past.',
'2026-08-20 04:59:14',
'827'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3236 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3236) | ||
{
"option_id": "3236",
"questionaire_id": "827",
"option_title": "Checking social media intermittently.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Checking social media intermittently.',
'2026-08-20 04:59:14',
'827'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3235 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3235) | ||
{
"option_id": "3235",
"questionaire_id": "827",
"option_title": "Daydreaming about future plans.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Daydreaming about future plans.',
'2026-08-20 04:59:14',
'827'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3234 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3234) | ||
{
"option_id": "3234",
"questionaire_id": "827",
"option_title": "Focusing on the changing seasons and wildlife.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Focusing on the changing seasons and wildlife.',
'2026-08-20 04:59:14',
'827'
)
questionaire| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 827 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `questionaire` (ID: 827) | ||
{
"questionaire_id": "827",
"cbt_id": "69",
"questionaire_type": "cbt",
"questionaire_title": "To actively engage in the present moment during a walk, try:",
"questionaire_order": "18",
"questionaire_correct_answer": "Focusing on the changing seasons and wildlife.",
"questionaire_explanation": "To actively engage in the present moment during a walk, focus on the changing seasons and wildlife. Observing nature helps ground you, fostering mindfulness that can lower anxiety. This active awareness redirects your attention away from future worries or past concerns, promoting a calmer state of mind. It's like taking a mental break in nature, allowing you to appreciate the present and reduce anxiety by immersing yourself in the beauty of the surroundings.",
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'69',
'cbt',
'To actively engage in the present moment during a walk, try:',
'18',
'Focusing on the changing seasons and wildlife.',
'To actively engage in the present moment during a walk, focus on the changing seasons and wildlife. Observing nature helps ground you, fostering mindfulness that can lower anxiety. This active awareness redirects your attention away from future worries or past concerns, promoting a calmer state of mind. It\'s like taking a mental break in nature, allowing you to appreciate the present and reduce anxiety by immersing yourself in the beauty of the surroundings.',
'2026-08-20 04:59:14'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3233 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3233) | ||
{
"option_id": "3233",
"questionaire_id": "826",
"option_title": "Eating comfort food to cope.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Eating comfort food to cope.',
'2026-08-20 04:59:14',
'826'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3232 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3232) | ||
{
"option_id": "3232",
"questionaire_id": "826",
"option_title": "Ignoring your feelings and continuing with your tasks.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignoring your feelings and continuing with your tasks.',
'2026-08-20 04:59:14',
'826'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3231 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3231) | ||
{
"option_id": "3231",
"questionaire_id": "826",
"option_title": "Engaging in mindful walking to calm your mind.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Engaging in mindful walking to calm your mind.',
'2026-08-20 04:59:14',
'826'
)
options| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3230 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `options` (ID: 3230) | ||
{
"option_id": "3230",
"questionaire_id": "826",
"option_title": "Watching TV to distract yourself.",
"option_img": null,
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Watching TV to distract yourself.',
'2026-08-20 04:59:14',
'826'
)
questionaire| Date & Time | 2026-08-20 04:59:14 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 826 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=18 |
| Description | New record added in `questionaire` (ID: 826) | ||
{
"questionaire_id": "826",
"cbt_id": "69",
"questionaire_type": "cbt",
"questionaire_title": "When feeling overwhelmed, instead of sitting still, consider:",
"questionaire_order": "18",
"questionaire_correct_answer": "Engaging in mindful walking to calm your mind.",
"questionaire_explanation": "Instead of sitting still, taking a mindful walk allows you to physically move, which can help release tension, and the mindfulness aspect helps bring your attention to the present moment, calming your mind. Watching TV or eating comfort food may provide temporary distractions but might not address the underlying feelings of overwhelm. Ignoring your feelings and continuing with tasks can lead to increased stress. So, when overwhelmed, take a stroll and let your mind and body reset through mindful walking.",
"created_at": "2026-08-20 04:59:14",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'69',
'cbt',
'When feeling overwhelmed, instead of sitting still, consider:',
'18',
'Engaging in mindful walking to calm your mind.',
'Instead of sitting still, taking a mindful walk allows you to physically move, which can help release tension, and the mindfulness aspect helps bring your attention to the present moment, calming your mind. Watching TV or eating comfort food may provide temporary distractions but might not address the underlying feelings of overwhelm. Ignoring your feelings and continuing with tasks can lead to increased stress. So, when overwhelmed, take a stroll and let your mind and body reset through mindful walking.',
'2026-08-20 04:59:14'
)
cbt| Date & Time | 2026-08-20 04:59:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 69 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 69) | ||
{
"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>"
}
cbt| Date & Time | 2026-08-20 04:57:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 68 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 68) | ||
{
"cbt_title": "Progressive Muscle Relaxation for Anxiety",
"cbt_image": "",
"cbt_order": "16",
"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 purposely release tension in each area, you may experience a feeling of relief.</p><p>Incorporating Progressive Muscle Relaxation (PMR) into your daily routine for about<b> 10 to 15 minutes</b> is like hitting a quick reset button for your body and mind, helping your muscles relax and reducing anxiety. Opt for<b> lightweight and loose clothing</b> to enhance the relaxation experience, creating a cozy atmosphere. It's recommended to practice PMR in a<b> quiet location</b>, similar to finding a calm reading nook, allowing you to focus and unwind. During PMR, <b>breathe normally and avoid irregular patterns</b> to signal your body that everything is okay, contributing to a more effective relaxation. Tensing and releasing muscle groups in your body during PMR contributes to anxiety relief <b>by gently loosening tension</b>, akin to stretching and easing tight rubber bands.</p>"
}
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3229 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3229) | ||
{
"option_id": "3229",
"questionaire_id": "825",
"option_title": "20 minutes a day and increase the time",
"option_img": null,
"created_at": "2026-08-20 04:57:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'20 minutes a day and increase the time',
'2026-08-20 04:57:51',
'825'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3228 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3228) | ||
{
"option_id": "3228",
"questionaire_id": "825",
"option_title": "15 minutes a day and increase the time",
"option_img": null,
"created_at": "2026-08-20 04:57:51",
"modified_at": null,
"deleted_at": null
}
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questionaire_id
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'15 minutes a day and increase the time',
'2026-08-20 04:57:51',
'825'
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