| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 3874 |
20 Aug 2026 04:56:50 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_add | cbt |
Added | 65 | New record added in `cbt` (ID: 65) | |
| Date & Time | 2026-08-20 04:56:50 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 65 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 65) | ||
{
"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 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3189 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3189) | ||
{
"option_id": "3189",
"questionaire_id": "815",
"option_title": "To show others you're calm.",
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'To show others you\'re calm.',
'2026-08-20 04:56:06',
'815'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3188 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3188) | ||
{
"option_id": "3188",
"questionaire_id": "815",
"option_title": "Because it permanently solves distress.",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
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) VALUES (
'Because it permanently solves distress.',
'2026-08-20 04:56:06',
'815'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3187 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3187) | ||
{
"option_id": "3187",
"questionaire_id": "815",
"option_title": "To confidently face important life situations.",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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}
INSERT INTO `options` (
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questionaire_id
) VALUES (
'To confidently face important life situations.',
'2026-08-20 04:56:06',
'815'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3186 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3186) | ||
{
"option_id": "3186",
"questionaire_id": "815",
"option_title": "To dodge anxiety-triggering situations.",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To dodge anxiety-triggering situations.',
'2026-08-20 04:56:06',
'815'
)
questionaire| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 815 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 815) | ||
{
"questionaire_id": "815",
"cbt_id": "64",
"questionaire_type": "cbt",
"questionaire_title": "It is beneficial to use relaxation strategies during times of Anxiety:",
"questionaire_order": "14",
"questionaire_correct_answer": "To confidently face important life situations.",
"questionaire_explanation": "Using relaxation strategies during times of anxiety helps you to confidently face important life situations. It's like putting on armor before a battle. These strategies can calm your anxiety, allowing you to think more clearly and handle challenging situations more effectively. It's not about avoiding or permanently solving distress, nor is it just for appearances; it's about equipping you with the tools to navigate life's challenges.\n\nWhen to use relaxation strategies\n\n✓As a daily practice, like exercise, to lower tension and feel calmer in our bodies over time\n\n✓During times of distress in order to prevent avoidance of something that is integral to our life aims\n\n✓Why? It is more assertive: “Doing this exercise will not cure my anxiety, but it will keep me from avoiding the situation.”\n\n(When we face the anxiety, the brain learns that it is not so dangerous, which, in turn, lowers the anxiety in the long run)\n\nWhen not to use relaxation strategies ✓In times of panic or s... [truncated]",
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
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questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
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) VALUES (
'64',
'cbt',
'It is beneficial to use relaxation strategies during times of Anxiety:',
'14',
'To confidently face important life situations.',
'Using relaxation strategies during times of anxiety helps you to confidently face important life situations. It\'s like putting on armor before a battle. These strategies can calm your anxiety, allowing you to think more clearly and handle challenging situations more effectively. It\'s not about avoiding or permanently solving distress, nor is it just for appearances; it\'s about equipping you with the tools to navigate life\'s challenges.
When to use relaxation strategies
✓As a daily practice, like exercise, to lower tension and feel calmer in our bodies over t... [truncated]
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3185 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3185) | ||
{
"option_id": "3185",
"questionaire_id": "814",
"option_title": "Only during full moon nights",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
"deleted_at": null
}
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questionaire_id
) VALUES (
'Only during full moon nights',
'2026-08-20 04:56:06',
'814'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3184 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3184) | ||
{
"option_id": "3184",
"questionaire_id": "814",
"option_title": "Regularly over long periods of time",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
"deleted_at": null
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INSERT INTO `options` (
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questionaire_id
) VALUES (
'Regularly over long periods of time',
'2026-08-20 04:56:06',
'814'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3183 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3183) | ||
{
"option_id": "3183",
"questionaire_id": "814",
"option_title": "Occasionally, when feeling stressed",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
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created_at,
questionaire_id
) VALUES (
'Occasionally, when feeling stressed',
'2026-08-20 04:56:06',
'814'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3182 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3182) | ||
{
"option_id": "3182",
"questionaire_id": "814",
"option_title": "Only once",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
option_title,
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) VALUES (
'Only once',
'2026-08-20 04:56:06',
'814'
)
questionaire| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 814 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 814) | ||
{
"questionaire_id": "814",
"cbt_id": "64",
"questionaire_type": "cbt",
"questionaire_title": "How often should relaxation skills be practiced to see significant results?",
"questionaire_order": "14",
"questionaire_correct_answer": "Regularly over long periods of time",
"questionaire_explanation": "To see significant results, relaxation skills should be practiced regularly over long periods of time. It's like exercising to build muscle; the more consistently you do it, the stronger you become. Regular practice helps your body and mind learn to relax more effectively, making it a powerful tool against anxiety.",
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
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) VALUES (
'64',
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'How often should relaxation skills be practiced to see significant results?',
'14',
'Regularly over long periods of time',
'To see significant results, relaxation skills should be practiced regularly over long periods of time. It\'s like exercising to build muscle; the more consistently you do it, the stronger you become. Regular practice helps your body and mind learn to relax more effectively, making it a powerful tool against anxiety.',
'2026-08-20 04:56:06'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3181 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3181) | ||
{
"option_id": "3181",
"questionaire_id": "813",
"option_title": "To enhance the 'fight or flight' response",
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"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
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questionaire_id
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'To enhance the \'fight or flight\' response',
'2026-08-20 04:56:06',
'813'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3180 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3180) | ||
{
"option_id": "3180",
"questionaire_id": "813",
"option_title": "To increase energy levels",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
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'To increase energy levels',
'2026-08-20 04:56:06',
'813'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3179 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3179) | ||
{
"option_id": "3179",
"questionaire_id": "813",
"option_title": "To bring down your stress and anxiety.",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
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INSERT INTO `options` (
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'To bring down your stress and anxiety.',
'2026-08-20 04:56:06',
'813'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3178 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3178) | ||
{
"option_id": "3178",
"questionaire_id": "813",
"option_title": "To keep the body in a constant state of alertness",
"option_img": null,
"created_at": "2026-08-20 04:56:06",
"modified_at": null,
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INSERT INTO `options` (
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'To keep the body in a constant state of alertness',
'2026-08-20 04:56:06',
'813'
)
questionaire| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 813 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 813) | ||
{
"questionaire_id": "813",
"cbt_id": "64",
"questionaire_type": "cbt",
"questionaire_title": "The main goal of relaxation exercises is:",
"questionaire_order": "14",
"questionaire_correct_answer": "To bring down your stress and anxiety.",
"questionaire_explanation": "Relaxation exercises aim to reduce stress and anxiety. It's like giving your mind and body a 'chill pill.' These exercises help to calm the 'fight or flight' response and bring a sense of peace, much like slowing down a racing car to a comfortable speed.",
"created_at": "2026-08-20 04:56:06",
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"deleted_at": null
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INSERT INTO questionaire (
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'64',
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'The main goal of relaxation exercises is:',
'14',
'To bring down your stress and anxiety.',
'Relaxation exercises aim to reduce stress and anxiety. It\'s like giving your mind and body a \'chill pill.\' These exercises help to calm the \'fight or flight\' response and bring a sense of peace, much like slowing down a racing car to a comfortable speed.',
'2026-08-20 04:56:06'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3177 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3177) | ||
{
"option_id": "3177",
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"option_title": "Feeling extremely calm",
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"created_at": "2026-08-20 04:56:06",
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INSERT INTO `options` (
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'Feeling extremely calm',
'2026-08-20 04:56:06',
'812'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3176 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3176) | ||
{
"option_id": "3176",
"questionaire_id": "812",
"option_title": "Improved memory",
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"created_at": "2026-08-20 04:56:06",
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}
INSERT INTO `options` (
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) VALUES (
'Improved memory',
'2026-08-20 04:56:06',
'812'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3175 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3175) | ||
{
"option_id": "3175",
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"option_title": "Increased appetite",
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"created_at": "2026-08-20 04:56:06",
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INSERT INTO `options` (
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) VALUES (
'Increased appetite',
'2026-08-20 04:56:06',
'812'
)
options| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3174 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 3174) | ||
{
"option_id": "3174",
"questionaire_id": "812",
"option_title": "Muscle tension and headaches",
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"created_at": "2026-08-20 04:56:06",
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}
INSERT INTO `options` (
option_title,
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) VALUES (
'Muscle tension and headaches',
'2026-08-20 04:56:06',
'812'
)
questionaire| Date & Time | 2026-08-20 04:56:06 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 812 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 812) | ||
{
"questionaire_id": "812",
"cbt_id": "64",
"questionaire_type": "cbt",
"questionaire_title": "Which of these is a common physical symptom of anxiety?",
"questionaire_order": "14",
"questionaire_correct_answer": "Muscle tension and headaches",
"questionaire_explanation": "Muscle tension and headaches are common physical symptoms of anxiety. When you're anxious, your body's 'fight or flight' response can kick in, causing muscles to tense up as if preparing for action. This tension can lead to headaches. It's like your body is bracing for a challenge, even if there's no physical threat.",
"created_at": "2026-08-20 04:56:06",
"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 (
'64',
'cbt',
'Which of these is a common physical symptom of anxiety?',
'14',
'Muscle tension and headaches',
'Muscle tension and headaches are common physical symptoms of anxiety. When you\'re anxious, your body\'s \'fight or flight\' response can kick in, causing muscles to tense up as if preparing for action. This tension can lead to headaches. It\'s like your body is bracing for a challenge, even if there\'s no physical threat.',
'2026-08-20 04:56:06'
)
cbt| Date & Time | 2026-08-20 04:56:03 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 64 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 64) | ||
{
"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>"
}
cbt| Date & Time | 2026-08-20 04:54:46 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 63 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 63) | ||
{
"cbt_title": "Impact of Anxiety on Everyday Life Imagine starting each day where even simple tasks feel like big challenges as if your brain is constantly on high alert, making everyday things like schoolwork, hanging out with friends, or even just relaxing, feel much harder. You might find yourself getting tired more easily, struggling to concentrate on your homework, or feeling too nervous to join in conversations. It's like carrying a heavy backpack all day, every day, which makes even the smallest hills feel like mountains. Here are a few more things that are affected as it:",
"cbt_image": "",
"cbt_order": "12",
"cbt_summary": "<p><b>➢</b> Becomes difficult for you to focus</p><p><b>➢</b> Gets challenging to remember big and small things</p><p><b>➢</b> Impact your self-esteem</p><p><b>➢</b> Could cause you to experience nightmares</p><p><b>➢</b> Can impact your immune system</p><p><b>➢</b> Can impact your skin</p><p><b>➢</b> Cause changes in your speech patterns</p><p><b>What to do when anxiety interferes with daily life</b></p><p>If you're dealing with anxiety that's making everything hard, it's like always being worried about everything. It's tough because it can mess with how you think and do things. Even if you know your feelings might not make much sense, it's still super hard to control them. </p><p><b>The following ideas can be quite beneficial:</b></p><p><b>➢</b> Take deep breaths often helps</p><p><b>➢</b> Take 10-minute breaks when necessary</p><p><b>➢</b> Practice relaxation techniques</p><p><b>➢</b> Listen to soothing music</p>"
}
cbt| Date & Time | 2026-08-20 04:53:30 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 62 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 62) | ||
{
"cbt_title": "Recognizing the Signs and Symptoms of Anxiety",
"cbt_image": "",
"cbt_order": "10",
"cbt_summary": "<p>Picture yourself in a maze where every path you take leads to a different <b>worry or scare</b>. In this maze, you feel<b> super tense and nervous</b> all the time, and it's hard to chill out because <b>you're always expecting something bad</b> to happen. It's as if everything around you is either <b>moving too fast or too slow</b>, and it just feels weird. You become really aware of everything, especially thinking that others can notice<b> how anxious you are</b>, which makes you <b>even more worried</b>. Your mind keeps going<b> over bad stuff that happened</b> or might happen, like being <b>stuck on replay.</b> Sometimes, you might even feel like <b>you're not really connected to yourself </b>or the world around you. Thinking about the <b>future feels like looking</b> at a bunch of scary possibilities, and all this constant worrying can make <b>you feel really down or even depressed</b>.\nWhen things feel too fast, like in a busy room, <b>taking deep breaths </b>can help you calm down and slow the pace. If you feel anxious at a party and think everyone is noticing,<b> talking to someone you trust</b> can be really comforting. It's like having a friend to help you through a tough game level. And when you're nervous about meeting new people, remember the <b>good times you've had in the past</b> with others. It's like looking back at your successful levels in a game, giving you the confidence to face new social situations with a positive mindset.</p><p><b>Practice 80% Rule</b></p><p>Look at how much time you spend worrying about what you're doing now and how much time is spent thinking about what might happen. <b>80 percent of your anxious thoughts might be about 20 percent of issues</b>, so next time the anxious feeling comes up, stop and ask yourself why you're thinking about this now.</p>"
}
cbt| Date & Time | 2026-08-20 04:52:56 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 61 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 61) | ||
{
"cbt_title": "Impact of Anxiety on Everyday Life Imagine starting each day where even simple tasks feel like big challenges as if your brain is constantly on high alert, making everyday things like schoolwork, hanging out with friends, or even just relaxing, feel much harder. You might find yourself getting tired more easily, struggling to concentrate on your homework, or feeling too nervous to join in conversations. It's like carrying a heavy backpack all day, every day, which makes even the smallest hills feel like mountains. Here are a few more things that are affected as it:",
"cbt_image": "",
"cbt_order": "12",
"cbt_summary": "<p><b>➢</b> Becomes difficult for you to focus</p><p><b>➢</b> Gets challenging to remember big and small things</p><p><b>➢</b> Impact your self-esteem</p><p><b>➢</b> Could cause you to experience nightmares</p><p><b>➢</b> Can impact your immune system</p><p><b>➢</b> Can impact your skin</p><p><b>➢</b> Cause changes in your speech patterns</p><p><b>What to do when anxiety interferes with daily life</b></p><p>If you're dealing with anxiety that's making everything hard, it's like always being worried about everything. It's tough because it can mess with how you think and do things. Even if you know your feelings might not make much sense, it's still super hard to control them. </p><p><b>The following ideas can be quite beneficial:</b></p><p><b>➢</b> Take deep breaths often helps</p><p><b>➢</b> Take 10-minute breaks when necessary</p><p><b>➢</b> Practice relaxation techniques</p><p><b>➢</b> Listen to soothing music</p>"
}