| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 1784 |
19 Aug 2026 06:05:13 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 1968 | New record added in `options` (ID: 1968) | |
| Date & Time | 2026-08-19 06:05:13 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1968 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `options` (ID: 1968) | ||
{
"option_id": "1968",
"questionaire_id": "504",
"option_title": "a. Fear Mode.",
"option_img": null,
"created_at": "2026-08-19 06:05:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'a. Fear Mode.',
'2026-08-19 06:05:13',
'504'
)
questionaire| Date & Time | 2026-08-19 06:05:13 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 504 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=1 |
| Description | New record added in `questionaire` (ID: 504) | ||
{
"questionaire_id": "504",
"cbt_id": "1",
"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 06:05:13",
"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 (
'1',
'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 06:05:13'
)
cbt| Date & Time | 2026-08-19 06:05:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 1 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 1) | ||
{
"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.Link</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. Link</p>"
}
admin| Date & Time | 2026-08-19 06:04:23 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 06:04:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
cbt| Date & Time | 2026-08-19 05:05:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 407 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=407 |
| Description | Record deleted from `cbt` (ID: 407) | ||
{
"cbt_id": "407",
"cbt_category": "",
"cbt_order": "39",
"cbt_title": "Stress related to manage Anxiety\r\n",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Stress is a bit like a hidden puzzle, and the first step to solving it is </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">figuring out</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> what's causing it. But </span><span style=\"font-size:12pt;font-family:Mer... [truncated]",
"cbt_image": "",
"created_by": "2026-08-13 05:56:32.100199",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='407'
cbt| Date & Time | 2026-08-19 05:05:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 367 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=367 |
| Description | Record deleted from `cbt` (ID: 367) | ||
{
"cbt_id": "367",
"cbt_category": "",
"cbt_order": "3",
"cbt_title": "\"The Snowball Breaker: Shattering Anxiety with Small Wins!\"",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Imagine you're feeling super anxious, like your brain is sounding all sorts of alarm bells. You want to do something to calm down, right? It's natural, because your body is always trying to keep you safe. </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">But here's the twist:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:no... [truncated]",
"cbt_image": "",
"created_by": "2026-08-08 05:34:43.588714",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='367'
cbt| Date & Time | 2026-08-19 05:05:29 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 366 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=366 |
| Description | Record deleted from `cbt` (ID: 366) | ||
{
"cbt_id": "366",
"cbt_category": "",
"cbt_order": "2",
"cbt_title": "“Which came first, the chicken or the egg?”\r\n",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">When it comes to anxiety, you might wonder what comes first: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">the chicken or the egg?</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> In other words, does anxiety cause scary events to feel scarier, or do scar... [truncated]",
"cbt_image": "",
"created_by": "2026-08-08 05:33:44.485427",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='366'
cbt| Date & Time | 2026-08-19 05:05:16 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 365 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=365 |
| Description | Record deleted from `cbt` (ID: 365) | ||
{
"cbt_id": "365",
"cbt_category": "",
"cbt_order": "1",
"cbt_title": "Understanding Panic and Anxiety",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.38;text-align: center;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:13.999999999999998pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">“You experience moments absolutely free from worry. These brief respites are called panic”</span></p><p dir=\"ltr\" style=\"line-height:1.38;text-align: center;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:13.999999999999998pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;backgroun... [truncated]",
"cbt_image": "Day 1. (1).png",
"created_by": "2026-08-07 05:32:37.020081",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='365'
admin| Date & Time | 2026-08-19 04:53:37 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 04:48:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 04:40:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 04:39:36 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 04:33:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
questionaire| Date & Time | 2026-08-19 04:26:27 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 488 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=488 |
| Description | Record deleted from `questionaire` (ID: 488) | ||
{
"questionaire_id": "488",
"cbt_id": "446",
"questionaire_type": "cbt",
"questionaire_title": "Imagine it's your first time flying and it's a bumpy ride. In the future, you might:",
"questionaire_order": "2",
"questionaire_correct_answer": "Feel anxious about flying.",
"questionaire_explanation": "If it's your first time flying and it's a bumpy ride, in the future, you might feel anxious about flying. This is because a bumpy first experience can create a memory that flying is scary or uncomfortable. Your brain tends to remember these kinds of negative experiences, and this can make you anxious about doing it again.",
"created_at": "2026-08-15 10:01:16",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='488'
questionaire| Date & Time | 2026-08-19 04:26:22 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 489 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=489 |
| Description | Record deleted from `questionaire` (ID: 489) | ||
{
"questionaire_id": "489",
"cbt_id": "446",
"questionaire_type": "cbt",
"questionaire_title": "Anxiety can make normal situations feel:",
"questionaire_order": "2",
"questionaire_correct_answer": "More scary.",
"questionaire_explanation": "Anxiety can make normal situations feel more scary. When you're anxious, your brain is on high alert, and this can make even ordinary things seem more threatening or worrying than they actually are.",
"created_at": "2026-08-15 10:01:16",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='489'
questionaire| Date & Time | 2026-08-19 04:26:17 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 490 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=490 |
| Description | Record deleted from `questionaire` (ID: 490) | ||
{
"questionaire_id": "490",
"cbt_id": "446",
"questionaire_type": "cbt",
"questionaire_title": "If you don't know what triggers your anxiety, you should ask yourself:",
"questionaire_order": "2",
"questionaire_correct_answer": "What’s making me scared?",
"questionaire_explanation": "If you don't know what triggers your anxiety, you should ask yourself, “What’s making me scared?” This question helps you to think about the specific things that might be causing your anxiety. Understanding what triggers your anxiety is a crucial step in learning how to manage it.",
"created_at": "2026-08-15 10:01:16",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='490'
questionaire| Date & Time | 2026-08-19 04:26:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 491 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=491 |
| Description | Record deleted from `questionaire` (ID: 491) | ||
{
"questionaire_id": "491",
"cbt_id": "446",
"questionaire_type": "cbt",
"questionaire_title": "The anxiety part of your brain which remembers dangerous situations acts like a:",
"questionaire_order": "2",
"questionaire_correct_answer": "Radar for danger.",
"questionaire_explanation": "The anxiety part of your brain, which remembers dangerous situations, called the amygdala, acts like a radar for danger. The amygdala is very good at remembering experiences that were scary or threatening, and it alerts you when it thinks something similar is happening again. It's like a radar constantly scanning for threats, to keep you safe.",
"created_at": "2026-08-15 10:01:16",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='491'
questionaire| Date & Time | 2026-08-19 04:26:07 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question | Table | questionaire |
| Record ID | 492 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question.php?del=492 |
| Description | Record deleted from `questionaire` (ID: 492) | ||
{
"questionaire_id": "492",
"cbt_id": "446",
"questionaire_type": "cbt",
"questionaire_title": "After a bad experience in an elevator, just hearing the word 'elevator' might:",
"questionaire_order": "2",
"questionaire_correct_answer": "Trigger anxiety.",
"questionaire_explanation": "After a bad experience in an elevator, just hearing the word 'elevator' might trigger anxiety. This is because your brain has linked the word 'elevator' with the fear and anxiety you felt during that bad experience. So, even just hearing the word can bring back those anxious feelings.",
"created_at": "2026-08-15 10:01:16",
"modified_at": null,
"deleted_at": null
}
DELETE FROM questionaire WHERE questionaire_id='492'
cbt| Date & Time | 2026-08-19 04:25:57 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 446 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt.php?del=446 |
| Description | Record deleted from `cbt` (ID: 446) | ||
{
"cbt_id": "446",
"cbt_category": "",
"cbt_order": "2",
"cbt_title": "Which came first, the chicken or the egg?",
"cbt_summary": "<p>When it comes to anxiety, you might wonder what comes first: <b>the</b> <b>chicken</b> <b>or</b> <b>the</b> <b>egg?</b> In other words, does anxiety cause scary events to feel scarier, or do scary events cause more anxiety?</p><p><b>It's</b> <b>a</b> <b>bit</b> <b>of</b> <b>both.</b></p><p>Imagine you're on a plane that hits some turbulence. If you're already prone to anxiety, you might find this experience really frightening, even if it's just normal bumps. On the other hand, if this is one of your first flights and it's a rough one, you might start feeling anxious about flying in the future, even though flying is generally safe.</p><p>Your brain is designed to keep you safe. The anxiety part of the brain, <b>the</b> <b>amygdala</b> , is like a radar that is trained to spot dangerous objects and situations.</p><p>When this “radar” spots something that could be dangerous, it tells the brain to begin the fight or run away, producing the uncomfortable feelings you get when you are... [truncated]",
"cbt_image": "",
"created_by": "2026-08-15 10:01:14.735612",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='446'
admin| Date & Time | 2026-08-19 04:24:29 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 04:09:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 03:32:02 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-19 03:26:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||
admin| Date & Time | 2026-08-18 10:59:47 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | login | Table | admin |
| Record ID | 2 | Affected Rows | 0 |
| IP Address | 182.191.77.25 | Page | /login.php |
| Description | Admin logged in successfully | ||