| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 3224 |
19 Aug 2026 09:26:39 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 2826 | New record added in `options` (ID: 2826) | |
| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2826 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2826) | ||
{
"option_id": "2826",
"questionaire_id": "722",
"option_title": "Keep checking your phone for the call.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Keep checking your phone for the call.',
'2026-08-19 09:26:39',
'722'
)
questionaire| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 722 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 722) | ||
{
"questionaire_id": "722",
"cbt_id": "41",
"questionaire_type": "cbt",
"questionaire_title": "Your heart races, and you feel dizzy while waiting for an important call. What’s a good strategy to manage that anxiety?",
"questionaire_order": "1",
"questionaire_correct_answer": "Focus on your breathing to calm your body.",
"questionaire_explanation": "When you feel anxious and your heart races, it's often because your body is in a heightened state of alertness. Focusing on your breathing helps slow down your heart rate and calms your mind. When you take deep, slow breaths, it sends a signal to your brain that it's okay to relax. This technique can help you regain control and reduce feelings of panic.",
"created_at": "2026-08-19 09:26:39",
"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 (
'41',
'cbt',
'Your heart races, and you feel dizzy while waiting for an important call. What’s a good strategy to manage that anxiety?',
'1',
'Focus on your breathing to calm your body.',
'When you feel anxious and your heart races, it\'s often because your body is in a heightened state of alertness. Focusing on your breathing helps slow down your heart rate and calms your mind. When you take deep, slow breaths, it sends a signal to your brain that it\'s okay to relax. This technique can help you regain control and reduce feelings of panic.',
'2026-08-19 09:26:39'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2825 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2825) | ||
{
"option_id": "2825",
"questionaire_id": "721",
"option_title": "You should just ignore it.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'You should just ignore it.',
'2026-08-19 09:26:39',
'721'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2824 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2824) | ||
{
"option_id": "2824",
"questionaire_id": "721",
"option_title": "Stop worrying about it.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Stop worrying about it.',
'2026-08-19 09:26:39',
'721'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2823 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2823) | ||
{
"option_id": "2823",
"questionaire_id": "721",
"option_title": "You’ll be okay; it’s just a moment.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'You’ll be okay; it’s just a moment.',
'2026-08-19 09:26:39',
'721'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2822 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2822) | ||
{
"option_id": "2822",
"questionaire_id": "721",
"option_title": "Just relax; it's not a big deal.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Just relax; it\'s not a big deal.',
'2026-08-19 09:26:39',
'721'
)
questionaire| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 721 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 721) | ||
{
"questionaire_id": "721",
"cbt_id": "41",
"questionaire_type": "cbt",
"questionaire_title": "If you experience panic, what’s a comforting thing someone could say to you?",
"questionaire_order": "1",
"questionaire_correct_answer": "You’ll be okay; it’s just a moment.",
"questionaire_explanation": "This statement is comforting because it reassures you that your feelings of panic are temporary and that you are safe. It helps you remember that what you're experiencing will pass, much like a storm that eventually fades. Hearing this can validate your emotions and remind you that it's okay to feel overwhelmed sometimes. It also encourages you to trust in your ability to handle the situation, reinforcing the idea that you have faced challenges before and come through them. This simple phrase can provide the support you need to calm down and regain your composure.",
"created_at": "2026-08-19 09:26:39",
"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 (
'41',
'cbt',
'If you experience panic, what’s a comforting thing someone could say to you?',
'1',
'You’ll be okay; it’s just a moment.',
'This statement is comforting because it reassures you that your feelings of panic are temporary and that you are safe. It helps you remember that what you\'re experiencing will pass, much like a storm that eventually fades. Hearing this can validate your emotions and remind you that it\'s okay to feel overwhelmed sometimes. It also encourages you to trust in your ability to handle the situation, reinforcing the idea that you have faced challenges before and come through them. This simple phrase can provide the support you need to calm down and regain your composure.... [truncated]
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2821 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2821) | ||
{
"option_id": "2821",
"questionaire_id": "720",
"option_title": "Daily exercise routines.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Daily exercise routines.',
'2026-08-19 09:26:39',
'720'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2820 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2820) | ||
{
"option_id": "2820",
"questionaire_id": "720",
"option_title": "Hobbies and recreational activities.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Hobbies and recreational activities.',
'2026-08-19 09:26:39',
'720'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2819 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2819) | ||
{
"option_id": "2819",
"questionaire_id": "720",
"option_title": "Job and school performance, and relationships.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Job and school performance, and relationships.',
'2026-08-19 09:26:39',
'720'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2818 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2818) | ||
{
"option_id": "2818",
"questionaire_id": "720",
"option_title": "Social media usage.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Social media usage.',
'2026-08-19 09:26:39',
'720'
)
questionaire| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 720 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 720) | ||
{
"questionaire_id": "720",
"cbt_id": "41",
"questionaire_type": "cbt",
"questionaire_title": "Considering how anxiety might impact your daily life, it could potentially affect major areas for you such as:",
"questionaire_order": "1",
"questionaire_correct_answer": "Job and school performance, and relationships.",
"questionaire_explanation": "Anxiety can really mess with important parts of your life. It can make it hard to focus at school or work and can even make it tough to get along with friends and family because you're feeling so stressed and worried all the time.\n\nAnxiety is necessary to protect us and can even be fun at times. It isn’t in\n\nour best interests to get rid of it completely.",
"created_at": "2026-08-19 09:26:39",
"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 (
'41',
'cbt',
'Considering how anxiety might impact your daily life, it could potentially affect major areas for you such as:',
'1',
'Job and school performance, and relationships.',
'Anxiety can really mess with important parts of your life. It can make it hard to focus at school or work and can even make it tough to get along with friends and family because you\'re feeling so stressed and worried all the time.
Anxiety is necessary to protect us and can even be fun at times. It isn’t in
our best interests to get rid of it completely.',
'2026-08-19 09:26:39'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2817 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2817) | ||
{
"option_id": "2817",
"questionaire_id": "719",
"option_title": "Strong worry and uncertainty.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Strong worry and uncertainty.',
'2026-08-19 09:26:39',
'719'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2816 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2816) | ||
{
"option_id": "2816",
"questionaire_id": "719",
"option_title": "Mixed-up thoughts.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Mixed-up thoughts.',
'2026-08-19 09:26:39',
'719'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2815 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2815) | ||
{
"option_id": "2815",
"questionaire_id": "719",
"option_title": "Over-checking everything.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Over-checking everything.',
'2026-08-19 09:26:39',
'719'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2814 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2814) | ||
{
"option_id": "2814",
"questionaire_id": "719",
"option_title": "Frequent, intense panic.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Frequent, intense panic.',
'2026-08-19 09:26:39',
'719'
)
questionaire| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 719 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 719) | ||
{
"questionaire_id": "719",
"cbt_id": "41",
"questionaire_type": "cbt",
"questionaire_title": "Think of generalized anxiety as a condition that affects how you feel and react. It is best described as:",
"questionaire_order": "1",
"questionaire_correct_answer": "Strong worry and uncertainty.",
"questionaire_explanation": "Anxiety is like having a lot of worry and doubt about things, often about stuff that might not even happen. It's not just about being panicked all the time; it's more about feeling really unsure and stressed about different things in life.\n\nFear is like an immediate reaction to a direct threat, say, jumping back when a\n\ndog barks at you. Anxiety, on the other hand, is more like ongoing worry, like\n\nfeeling nervous for days about a big test. Fear is about now, anxiety is about\n\nwhat might happen later.",
"created_at": "2026-08-19 09:26:39",
"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 (
'41',
'cbt',
'Think of generalized anxiety as a condition that affects how you feel and react. It is best described as:',
'1',
'Strong worry and uncertainty.',
'Anxiety is like having a lot of worry and doubt about things, often about stuff that might not even happen. It\'s not just about being panicked all the time; it\'s more about feeling really unsure and stressed about different things in life.
Fear is like an immediate reaction to a direct threat, say, jumping back when a
dog barks at you. Anxiety, on the other hand, is more like ongoing worry, like
feeling nervous for days about a big test. Fear is about now, anxiety is about
what might happen later.',
'2026-08-19 09:26:39'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2813 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2813) | ||
{
"option_id": "2813",
"questionaire_id": "718",
"option_title": "Sleepy Mode.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Sleepy Mode.',
'2026-08-19 09:26:39',
'718'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2812 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2812) | ||
{
"option_id": "2812",
"questionaire_id": "718",
"option_title": "Excited Mode.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Excited Mode.',
'2026-08-19 09:26:39',
'718'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2811 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2811) | ||
{
"option_id": "2811",
"questionaire_id": "718",
"option_title": "Chill Mode.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Chill Mode.',
'2026-08-19 09:26:39',
'718'
)
options| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 2810 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 2810) | ||
{
"option_id": "2810",
"questionaire_id": "718",
"option_title": "Fear Mode.",
"option_img": null,
"created_at": "2026-08-19 09:26:39",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Fear Mode.',
'2026-08-19 09:26:39',
'718'
)
questionaire| Date & Time | 2026-08-19 09:26:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 718 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 718) | ||
{
"questionaire_id": "718",
"cbt_id": "41",
"questionaire_type": "cbt",
"questionaire_title": "Picture a time when your boss hinted that you need to do better at work your body automatically goes into:",
"questionaire_order": "1",
"questionaire_correct_answer": "Fear Mode.",
"questionaire_explanation": "When your boss says you need to improve, it's natural to feel a bit scared or worried about your job. This is what 'fear mode' is all about your body's reaction to a situation where you feel under pressure or threatened.",
"created_at": "2026-08-19 09:26:39",
"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 (
'41',
'cbt',
'Picture a time when your boss hinted that you need to do better at work your body automatically goes into:',
'1',
'Fear Mode.',
'When your boss says you need to improve, it\'s natural to feel a bit scared or worried about your job. This is what \'fear mode\' is all about your body\'s reaction to a situation where you feel under pressure or threatened.',
'2026-08-19 09:26:39'
)
cbt| Date & Time | 2026-08-19 09:26:37 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 41 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 41) | ||
{
"cbt_title": "Understanding Panic and Anxiety",
"cbt_image": "",
"cbt_order": "1",
"cbt_summary": "<p><b>“You</b> <b>experience</b> <b>moments</b> <b>absolutely</b> <b>free</b> <b>from</b> <b>worry.</b> <b>These</b> <b>brief</b> <b>respites</b> <b>are</b> <b>called</b> <b>panic”</b></p><p>Welcome to the world of anxieties and fears, where life feels like a rollercoaster.</p><p>Picture those rare moments when worries take a backseat; they're so infrequent <b>that</b> <b>you</b> <b>dub</b> <b>them</b> <b>'panic.'</b> <b>Why?</b></p><p><b>Because</b> <b>finding</b> <b>tranquility</b> <b>amid</b> <b>anxiety</b> <b>is</b> <b>akin</b> <b>to</b> <b>discovering</b> <b>a</b> <b>needle</b> <b>in</b> <b>a</b></p><p><b>haystack.</b></p><p><b>Ready</b> <b>for</b> <b>the</b> <b>ride?</b> Recall a time when fear gripped you suddenly. Perhaps it was your car skidding on a rainy day, the moment your crush chose someone else, or your boss hinted at improvement. In such moments, when impending doom looms <b>,</b> <b>your</b> <b>body</b> <b>instinctively</b> <b>shifts</b> <b>into</b> <b>'fear</b> <b>mode.'</b> However, there are instances when you feel tense and worried without a clear cause. We call this generalized anxiety <b>a</b> <b>form</b> <b>of</b> <b>fear</b> <b>lacking</b> <b>a</b> <b>specific</b> <b>trigger</b> .</p><p>When you're anxious, your body reacts as if it's getting ready to protect you from danger. You might start breathing fast, feel your muscles get tight, or notice you're sweating. Your heart could race, and you might feel dizzy, short of breath, or like things aren't real. Your hands or feet might tingle, and you could feel sick to your stomach.</p><p><b>But</b> <b>fear</b> <b>not,</b> <b>this</b> is only a temporary state. <b>You’re</b> <b>safe,</b> <b>even</b> <b>if</b> <b>it</b> <b>doesn’t</b> <b>feel</b> <b>like</b> <b>it.</b> Think of panic like a wave. It starts small, builds up, and reaches its peak, but then it always fades away. You’ve been through this before, and you’ll get through it again. Just like every wave, it won’t last forever, and you’re stronger than you think.</p><p><b>Try</b> <b>4</b> <b>4</b> <b>4</b> <b>RULE:</b></p><p><b>“When</b> <b>panic</b> <b>or</b> <b>anxiety</b> <b>strikes</b> , <b>take</b> <b>a</b> <b>deep</b> <b>breath</b> <b>in</b> <b>through</b> <b>your</b> <b>nose</b> <b>for</b> <b>four</b> <b>seconds,</b> <b>hold</b> <b>it</b> <b>for</b> <b>four</b> <b>seconds,</b> <b>and</b> <b>then</b> <b>breathe</b> <b>out</b> <b>through</b> <b>your</b> <b>mouth</b> <b>for</b> <b>four</b> <b>seconds.</b> <b>Repeat</b> <b>this</b> <b>a</b> <b>few</b> <b>times!”</b></p><p>Bozkurt, B., & Mann, D. L. (2003). Shortness of breath. Circulation , 108 (2), e11-e13.<a href=\"https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000075956.36340.78\">Link</a></p><p>Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback , 40 (2), 107-115. <a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\">Link</a></p>"
}
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