| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 3924 |
20 Aug 2026 04:57:51 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 3227 | New record added in `options` (ID: 3227) | |
| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3227 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3227) | ||
{
"option_id": "3227",
"questionaire_id": "825",
"option_title": "10 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 (
'10 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 | 3226 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3226) | ||
{
"option_id": "3226",
"questionaire_id": "825",
"option_title": "5 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 (
'5 minutes a day and increase the time',
'2026-08-20 04:57:51',
'825'
)
questionaire| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 825 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `questionaire` (ID: 825) | ||
{
"questionaire_id": "825",
"cbt_id": "67",
"questionaire_type": "cbt",
"questionaire_title": "Guided imagery takes practice. As a “beginner” It is recommended to start with:",
"questionaire_order": "17",
"questionaire_correct_answer": "5 minutes a day and increase the time",
"questionaire_explanation": "As a beginner, it is recommended to start with 5 minutes a day and gradually increase the time. Beginning with a shorter duration allows you to get used to the practice without feeling overwhelmed. Starting with just 5 minutes daily provides a manageable and achievable goal, making it more likely for you to incorporate guided imagery into your routine consistently. Once you feel comfortable with the 5-minute sessions, you can gradually extend the duration to 10, 15, or even 20 minutes as you become more experienced. It's like building up the strength of your relaxation \"muscles\" over time. So, for a beginner, 5 minutes a day is a great starting point to make guided imagery a sustainable and beneficial habit.",
"created_at": "2026-08-20 04:57:51",
"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 (
'67',
'cbt',
'Guided imagery takes practice. As a “beginner” It is recommended to start with:',
'17',
'5 minutes a day and increase the time',
'As a beginner, it is recommended to start with 5 minutes a day and gradually increase the time. Beginning with a shorter duration allows you to get used to the practice without feeling overwhelmed. Starting with just 5 minutes daily provides a manageable and achievable goal, making it more likely for you to incorporate guided imagery into your routine consistently. Once you feel comfortable with the 5-minute sessions, you can gradually extend the duration to 10, 15, or even 20 minutes as you become more experienced. It\'s like building up the strength of your re... [truncated]
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3225 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3225) | ||
{
"option_id": "3225",
"questionaire_id": "824",
"option_title": "See a video of guided imagery side by side",
"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 (
'See a video of guided imagery side by side',
'2026-08-20 04:57:51',
'824'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3224 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3224) | ||
{
"option_id": "3224",
"questionaire_id": "824",
"option_title": "listen to a recording script",
"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 (
'listen to a recording script',
'2026-08-20 04:57:51',
'824'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3223 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3223) | ||
{
"option_id": "3223",
"questionaire_id": "824",
"option_title": "Write and learn a script",
"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 (
'Write and learn a script',
'2026-08-20 04:57:51',
'824'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3222 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3222) | ||
{
"option_id": "3222",
"questionaire_id": "824",
"option_title": "read a script",
"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 (
'read a script',
'2026-08-20 04:57:51',
'824'
)
questionaire| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 824 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `questionaire` (ID: 824) | ||
{
"questionaire_id": "824",
"cbt_id": "67",
"questionaire_type": "cbt",
"questionaire_title": "If you’re just getting started with guided imagery, to fully engage in the exercise it is recommended to:",
"questionaire_order": "17",
"questionaire_correct_answer": "listen to a recording script",
"questionaire_explanation": "Listening to a guided imagery recording allows you to relax and follow the instructions without the need to read or memorize a script. This method provides a more immersive experience, as you can close your eyes, focus on the spoken guidance, and let your imagination create the mental images suggested by the recording. It's like having a friendly voice guide you through a calming journey without the added effort of reading or memorization.",
"created_at": "2026-08-20 04:57:51",
"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 (
'67',
'cbt',
'If you’re just getting started with guided imagery, to fully engage in the exercise it is recommended to:',
'17',
'listen to a recording script',
'Listening to a guided imagery recording allows you to relax and follow the instructions without the need to read or memorize a script. This method provides a more immersive experience, as you can close your eyes, focus on the spoken guidance, and let your imagination create the mental images suggested by the recording. It\'s like having a friendly voice guide you through a calming journey without the added effort of reading or memorization.',
'2026-08-20 04:57:51'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3221 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3221) | ||
{
"option_id": "3221",
"questionaire_id": "823",
"option_title": "Stress Free mind",
"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 (
'Stress Free mind',
'2026-08-20 04:57:51',
'823'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3220 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3220) | ||
{
"option_id": "3220",
"questionaire_id": "823",
"option_title": "Calmness leading to sleep",
"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 (
'Calmness leading to sleep',
'2026-08-20 04:57:51',
'823'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3219 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3219) | ||
{
"option_id": "3219",
"questionaire_id": "823",
"option_title": "Increased stress and tension",
"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 (
'Increased stress and tension',
'2026-08-20 04:57:51',
'823'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3218 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3218) | ||
{
"option_id": "3218",
"questionaire_id": "823",
"option_title": "Your mind and body tend to relax",
"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 (
'Your mind and body tend to relax',
'2026-08-20 04:57:51',
'823'
)
questionaire| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 823 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `questionaire` (ID: 823) | ||
{
"questionaire_id": "823",
"cbt_id": "67",
"questionaire_type": "cbt",
"questionaire_title": "The likely outcome when you intentionally focus your attention on pleasant scenarios is:",
"questionaire_order": "17",
"questionaire_correct_answer": "Your mind and body tend to relax",
"questionaire_explanation": "The likely outcome when you intentionally focus your attention on pleasant scenarios is that your mind and body tend to relax. By deliberately directing your thoughts towards positive and calming images, it can lead to a reduction in stress and tension. This intentional focus on pleasant scenarios is a key aspect of relaxation techniques such as guided imagery. So, when you intentionally think about happy and relaxing things, it's like giving your mind and body a break, helping you feel more at ease and less stressed.",
"created_at": "2026-08-20 04:57:51",
"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 (
'67',
'cbt',
'The likely outcome when you intentionally focus your attention on pleasant scenarios is:',
'17',
'Your mind and body tend to relax',
'The likely outcome when you intentionally focus your attention on pleasant scenarios is that your mind and body tend to relax. By deliberately directing your thoughts towards positive and calming images, it can lead to a reduction in stress and tension. This intentional focus on pleasant scenarios is a key aspect of relaxation techniques such as guided imagery. So, when you intentionally think about happy and relaxing things, it\'s like giving your mind and body a break, helping you feel more at ease and less stressed.',
'2026-08-20 04:57:51'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3217 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3217) | ||
{
"option_id": "3217",
"questionaire_id": "822",
"option_title": "A crowded and noisy city square",
"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 (
'A crowded and noisy city square',
'2026-08-20 04:57:51',
'822'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3216 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3216) | ||
{
"option_id": "3216",
"questionaire_id": "822",
"option_title": "Imagine a peaceful scene",
"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 (
'Imagine a peaceful scene',
'2026-08-20 04:57:51',
'822'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3215 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3215) | ||
{
"option_id": "3215",
"questionaire_id": "822",
"option_title": "A lively and energetic concert hall",
"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 (
'A lively and energetic concert hall',
'2026-08-20 04:57:51',
'822'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3214 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3214) | ||
{
"option_id": "3214",
"questionaire_id": "822",
"option_title": "A chaotic and busy office space",
"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 (
'A chaotic and busy office space',
'2026-08-20 04:57:51',
'822'
)
questionaire| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 822 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `questionaire` (ID: 822) | ||
{
"questionaire_id": "822",
"cbt_id": "67",
"questionaire_type": "cbt",
"questionaire_title": "To reduce daily stress, during guided imagery, it is most helpful to:",
"questionaire_order": "17",
"questionaire_correct_answer": "Imagine a peaceful scene",
"questionaire_explanation": "The correct option is \"Imagine a peaceful scene.\" Imagining a peaceful scene, such as a serene beach or a quiet forest, helps in redirecting thoughts away from stress and anxiety, fostering a tranquil mental state. In contrast, the other options (a chaotic office, a lively concert hall, a crowded city square) may contribute to a sense of busyness or overwhelm, which goes against the calming purpose of guided imagery. So, when doing guided imagery, it's like creating your own mental happy place to relax and unwind.",
"created_at": "2026-08-20 04:57:51",
"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 (
'67',
'cbt',
'To reduce daily stress, during guided imagery, it is most helpful to:',
'17',
'Imagine a peaceful scene',
'The correct option is \"Imagine a peaceful scene.\" Imagining a peaceful scene, such as a serene beach or a quiet forest, helps in redirecting thoughts away from stress and anxiety, fostering a tranquil mental state. In contrast, the other options (a chaotic office, a lively concert hall, a crowded city square) may contribute to a sense of busyness or overwhelm, which goes against the calming purpose of guided imagery. So, when doing guided imagery, it\'s like creating your own mental happy place to relax and unwind.',
'2026-08-20 04:57:51'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3213 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3213) | ||
{
"option_id": "3213",
"questionaire_id": "821",
"option_title": "Enhance jitteriness and unfocused thoughts",
"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 (
'Enhance jitteriness and unfocused thoughts',
'2026-08-20 04:57:51',
'821'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3212 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3212) | ||
{
"option_id": "3212",
"questionaire_id": "821",
"option_title": "Create stress and tension",
"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 (
'Create stress and tension',
'2026-08-20 04:57:51',
'821'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3211 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3211) | ||
{
"option_id": "3211",
"questionaire_id": "821",
"option_title": "Promoting a calm state through relaxation",
"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 (
'Promoting a calm state through relaxation',
'2026-08-20 04:57:51',
'821'
)
options| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3210 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `options` (ID: 3210) | ||
{
"option_id": "3210",
"questionaire_id": "821",
"option_title": "Increase heart rate",
"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 (
'Increase heart rate',
'2026-08-20 04:57:51',
'821'
)
questionaire| Date & Time | 2026-08-20 04:57:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 821 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=17 |
| Description | New record added in `questionaire` (ID: 821) | ||
{
"questionaire_id": "821",
"cbt_id": "67",
"questionaire_type": "cbt",
"questionaire_title": "In Guided imagery, the primary goal is:",
"questionaire_order": "17",
"questionaire_correct_answer": "Promoting a calm state through relaxation",
"questionaire_explanation": "When you're doing Guided Imagery, the main idea is to chill out and relax your mind. It's like going on a mental vacation where you imagine the most calming and peaceful scenes. This helps take your thoughts away from stress and anxiety, giving your mind a break and helping you feel more at ease. It's like a little vacation for your brain!",
"created_at": "2026-08-20 04:57:51",
"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 (
'67',
'cbt',
'In Guided imagery, the primary goal is:',
'17',
'Promoting a calm state through relaxation',
'When you\'re doing Guided Imagery, the main idea is to chill out and relax your mind. It\'s like going on a mental vacation where you imagine the most calming and peaceful scenes. This helps take your thoughts away from stress and anxiety, giving your mind a break and helping you feel more at ease. It\'s like a little vacation for your brain!',
'2026-08-20 04:57:51'
)
cbt| Date & Time | 2026-08-20 04:57:49 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 67 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 67) | ||
{
"cbt_title": "Guided Imagery for Stress and Anxiety Relief",
"cbt_image": "",
"cbt_order": "17",
"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. Close your eyes. Take several deep breaths. Inhale and exhale deeply</p><p>3. Imagine a peaceful scene like a majestic mountain range, or a favorite place in nature that makes you feel relaxed.</p><p>4. Think of the details in the scene. Imagine the sounds, scents, and sensations of being in this peaceful, calming place.</p><p>5. Envision a path in your scene. Picture yourself walking along the path, imagining the details and sounds as you walk this path.</p><p>6. Relax in your scene for several minutes. Continue breathing deeply.</p><p>7. After 15 minutes, count to three. Open your eyes</p><p>Focusing on peaceful scenarios helps your mind and body relax. It's best to start with 5 minutes a day, listening to a recording for an immersive experience. As a beginner, this manageable time gradually increases. The goal is to create a mentally happy place and build relaxation habits over time. So, close your eyes, listen, and let your mind take a break!</p>"
}
cbt| Date & Time | 2026-08-20 04:57:09 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 66 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 66) | ||
{
"cbt_title": "Using Relaxation Techniques to Manage Anxiety",
"cbt_image": "",
"cbt_order": "14",
"cbt_summary": "<p>When you feel anxious, your body often reacts with physical signs like tight <b>muscles, headaches, or feeling really restless.</b> This happens because your body is getting ready to either <b>'fight' or run away ('flee')</b>, even though there's no real danger. It's just your body's way of trying to protect you, but these feelings can be really uncomfortable! If you're often anxious, you might start to feel <b>this tense and jittery all the time</b>, and it can be hard to remember what feeling relaxed is like. Your body's normal, relaxed state becomes higher in tension. The aim of relaxation exercises is to help lower this 'normal' level of tension, so you <b>feel more calm and relaxed overal</b>l. Relaxation exercises are like special tools that help you calm your mind and relax your body. They're really helpful for managing feelings of anxiety.</p><p>Imagine a friend of yours telling you that she is planning to train for a 10K race. Despite the fact that she has never run a race before and does not jog regularly, What would you think about this? You know that the <b>body needs time to learn </b>how to run for long distances and build strength. She would need to practice at least a few times per week for a number of weeks to be ready. Relaxation skills are developed just like exercise: in order to see significant results, you must use them <b>regularly over long periods of time.</b> This is not a one shot deal!</p><p><b>➢</b> Find a relaxation exercise that suits you best and you can practice daily.</p><p><b>➢</b> Adjust your lifestyle to make it less busy, hectic, and rushed.</p><p><b>➢</b> Do things that make you feel good and give a break from stressful things.</p>"
}