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11,851

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26

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#	Date & Time	User	Module	Table	Action	Record	Description	Details
497	13 Aug 2026 05:22:41 AM	Muqadas Shafique muqadasshafique@gmail.com	cbt_question_add	`options`	Added	1063	New record added in `options` (ID: 1063)

Date & Time	2026-08-13 05:22:41	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1063	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1063)

New Data (after)

{
    "option_id": "1063",
    "questionaire_id": "273",
    "option_title": " It increases worry",
    "option_img": null,
    "created_at": "2026-08-13 05:22:41",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            ' It increases worry',
                            '2026-08-13 05:22:41',
                            '273'
                        )

496 13 Aug 2026
05:22:41 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add questionaire Added 273 New record added in `questionaire` (ID: 273)

Date & Time	2026-08-13 05:22:41	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`questionaire`
Record ID	273	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `questionaire` (ID: 273)

New Data (after)

{
    "questionaire_id": "273",
    "cbt_id": "404",
    "questionaire_type": "cbt",
    "questionaire_title": "How does dividing worries into different groups help in dismantling the thinking trap?",
    "questionaire_order": "36",
    "questionaire_correct_answer": "It provides clarity and control",
    "questionaire_explanation": "When you divide your worries into what you can and can't control, it's like sorting out a messy room. It helps you see things more clearly and focus on what you can actually do something about. This way, you feel more in control and less overwhelmed.",
    "created_at": "2026-08-13 05:22:41",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO questionaire (
         cbt_id,
        questionaire_type,
        questionaire_title,
        questionaire_order,
        questionaire_correct_answer,
        questionaire_explanation,
        created_at
        ) VALUES (
        '404',
        'cbt',
        'How does dividing worries into different groups help in dismantling the thinking trap?',
        '36',
        'It provides clarity and control',
        'When you divide your worries into what you can and can\'t control, it\'s like sorting out a messy room. It helps you see things more clearly and focus on what you can actually do something about. This way, you feel more in control and less overwhelmed.',
        '2026-08-13 05:22:41'
        )

495 13 Aug 2026
05:18:24 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_add cbt Added 405 New record added in `cbt` (ID: 405)

Date & Time	2026-08-13 05:18:24	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_add	Table	`cbt`
Record ID	405	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_add.php
Description	New record added in `cbt` (ID: 405)

New Data (after)

{
    "cbt_title": "Breaking Free from the Worry Loop ",
    "cbt_image": "",
    "cbt_order": "36",
    "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 worried about what the future might hold. Maybe you're thinking about things that could go wrong. This worry makes it hard to enjoy the present because you're always thinking about </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;\">\"what if?\"</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;\"> Let’s go through some simple steps that can help you feel more in control and less anxious about what's coming up, turning those heavy thoughts into lighter ones that don't weigh you down.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Group your worries</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;\">. By dividing your worries into two different groups, </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;\">what you can do something about</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;\"> and </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;\">what you can’t do anything about, </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;\">you can dismantle this thinking trap. If you can’t do anything about a possible outcome, </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;\">why worry?</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;\"> If you can do something about it, then come up with a plan or actions that will help you deal with the worry effectively</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Nip worry in the bud by naming the process</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;\">. Think of worry as a loop – the \"Worry Loop.\" It's automatic thoughts stirring up emotions. Name it to control it. When it starts, say, \"I see you, Worry Loop, but I'm in charge.\" Break free from the loop and take control!</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Separate concern from worry</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;\">. When you have concern for yourself, someone else, or a situation, you care about what is happening. Because you care, you want to act responsibly. Next time you worry, ask yourself, “How can I act responsibly about worry?”</span></p><p><span id=\"docs-internal-guid-b2ccb26d-7fff-9920-9809-9ec4945ae90f\"></span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Flip perspectives.</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;\"> Say a friend is late and you start to worry. You don’t know what’s happening. You can’t control what you don’t know. So ask yourself, if you were late and knew what was happening, would you want someone else to worry about you? </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;\">If not, why not?</span></p>"
}

494 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1062 New record added in `options` (ID: 1062)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1062	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1062)

New Data (after)

{
    "option_id": "1062",
    "questionaire_id": "272",
    "option_title": "I can't control my thoughts",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'I can\'t control my thoughts',
                            '2026-08-13 05:16:55',
                            '272'
                        )

493 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1061 New record added in `options` (ID: 1061)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1061	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1061)

New Data (after)

{
    "option_id": "1061",
    "questionaire_id": "272",
    "option_title": "I'm having the thought that...",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'I\'m having the thought that...',
                            '2026-08-13 05:16:55',
                            '272'
                        )

492 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1060 New record added in `options` (ID: 1060)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1060	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1060)

New Data (after)

{
    "option_id": "1060",
    "questionaire_id": "272",
    "option_title": "This thought defines me",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'This thought defines me',
                            '2026-08-13 05:16:55',
                            '272'
                        )

491 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add questionaire Added 272 New record added in `questionaire` (ID: 272)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`questionaire`
Record ID	272	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `questionaire` (ID: 272)

New Data (after)

{
    "questionaire_id": "272",
    "cbt_id": "404",
    "questionaire_type": "cbt",
    "questionaire_title": "When expressing a negative thought, what phrase can help in recognizing it as just a thought and not reality?",
    "questionaire_order": "36",
    "questionaire_correct_answer": "I'm having the thought that...",
    "questionaire_explanation": "When you start a negative thought with \"I'm having the thought that...\", it's like putting a frame around a picture. It helps you see that it's just a thought, not the whole reality. This phrase creates a little space between you and the thought, showing you that thoughts are not facts, and you don't have to believe them or let them control you. Top Tip: Rather than view fear as something to get rid of, what if you welcomed fear and invited it along in your journey through life? Think of your fear thought(s) as a passenger on this journey, not a permanent fixture in it.",
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO questionaire (
         cbt_id,
        questionaire_type,
        questionaire_title,
        questionaire_order,
        questionaire_correct_answer,
        questionaire_explanation,
        created_at
        ) VALUES (
        '404',
        'cbt',
        'When expressing a negative thought, what phrase can help in recognizing it as just a thought and not reality?',
        '36',
        'I\'m having the thought that...',
        'When you start a negative thought with \"I\'m having the thought that...\", it\'s like putting a frame around a picture. It helps you see that it\'s just a thought, not the whole reality. This phrase creates a little space between you and the thought, showing you that thoughts are not facts, and you don\'t have to believe them or let them control you. Top Tip: Rather than view fear as something to get rid of, what if you welcomed fear and invited it along in your journey through life? Think of your fear thought(s) as a passenger on this jour... [truncated]

490 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1059 New record added in `options` (ID: 1059)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1059	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1059)

New Data (after)

{
    "option_id": "1059",
    "questionaire_id": "271",
    "option_title": "Analyze the negative thought deeply",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Analyze the negative thought deeply',
                            '2026-08-13 05:16:55',
                            '271'
                        )

489 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1058 New record added in `options` (ID: 1058)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1058	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1058)

New Data (after)

{
    "option_id": "1058",
    "questionaire_id": "271",
    "option_title": "Sing the negative thought ",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Sing the negative thought ',
                            '2026-08-13 05:16:55',
                            '271'
                        )

488 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1057 New record added in `options` (ID: 1057)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1057	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1057)

New Data (after)

{
    "option_id": "1057",
    "questionaire_id": "271",
    "option_title": "Ignore the thought",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Ignore the thought',
                            '2026-08-13 05:16:55',
                            '271'
                        )

487 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add questionaire Added 271 New record added in `questionaire` (ID: 271)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`questionaire`
Record ID	271	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `questionaire` (ID: 271)

New Data (after)

{
    "questionaire_id": "271",
    "cbt_id": "404",
    "questionaire_type": "cbt",
    "questionaire_title": "To lighten the impact of a negative thought, what is the recommendation?",
    "questionaire_order": "36",
    "questionaire_correct_answer": "Sing the negative thought ",
    "questionaire_explanation": "Singing a negative thought is like putting a funny costume on it. It can make the thought seem less serious and scary, almost like turning it into a silly song. This method helps you see the thought in a different, less intimidating way, reducing its impact on you.",
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO questionaire (
         cbt_id,
        questionaire_type,
        questionaire_title,
        questionaire_order,
        questionaire_correct_answer,
        questionaire_explanation,
        created_at
        ) VALUES (
        '404',
        'cbt',
        'To lighten the impact of a negative thought, what is the recommendation?',
        '36',
        'Sing the negative thought ',
        'Singing a negative thought is like putting a funny costume on it. It can make the thought seem less serious and scary, almost like turning it into a silly song. This method helps you see the thought in a different, less intimidating way, reducing its impact on you.',
        '2026-08-13 05:16:55'
        )

486 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1056 New record added in `options` (ID: 1056)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1056	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1056)

New Data (after)

{
    "option_id": "1056",
    "questionaire_id": "270",
    "option_title": "Act on the belief to prove it wrong",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Act on the belief to prove it wrong',
                            '2026-08-13 05:16:55',
                            '270'
                        )

485 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1055 New record added in `options` (ID: 1055)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1055	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1055)

New Data (after)

{
    "option_id": "1055",
    "questionaire_id": "270",
    "option_title": "Distance yourself from the belief",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Distance yourself from the belief',
                            '2026-08-13 05:16:55',
                            '270'
                        )

484 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1054 New record added in `options` (ID: 1054)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1054	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1054)

New Data (after)

{
    "option_id": "1054",
    "questionaire_id": "270",
    "option_title": "Accept the belief as true",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Accept the belief as true',
                            '2026-08-13 05:16:55',
                            '270'
                        )

483 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add questionaire Added 270 New record added in `questionaire` (ID: 270)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`questionaire`
Record ID	270	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `questionaire` (ID: 270)

New Data (after)

{
    "questionaire_id": "270",
    "cbt_id": "404",
    "questionaire_type": "cbt",
    "questionaire_title": "When facing the belief \"There is something wrong with me,\" what is the suggested strategy?",
    "questionaire_order": "36",
    "questionaire_correct_answer": "Distance yourself from the belief",
    "questionaire_explanation": "When you think \"There's something wrong with me,\" it's like carrying a heavy backpack that's not yours. Distancing yourself from this belief means setting down the backpack. You recognize this thought is there, but understand it's not a fact about you. It's more about observing the thought without letting it define you.",
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO questionaire (
         cbt_id,
        questionaire_type,
        questionaire_title,
        questionaire_order,
        questionaire_correct_answer,
        questionaire_explanation,
        created_at
        ) VALUES (
        '404',
        'cbt',
        'When facing the belief \"There is something wrong with me,\" what is the suggested strategy?',
        '36',
        'Distance yourself from the belief',
        'When you think \"There\'s something wrong with me,\" it\'s like carrying a heavy backpack that\'s not yours. Distancing yourself from this belief means setting down the backpack. You recognize this thought is there, but understand it\'s not a fact about you. It\'s more about observing the thought without letting it define you.',
        '2026-08-13 05:16:55'
        )

482 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1053 New record added in `options` (ID: 1053)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1053	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1053)

New Data (after)

{
    "option_id": "1053",
    "questionaire_id": "269",
    "option_title": "Not at all",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Not at all',
                            '2026-08-13 05:16:55',
                            '269'
                        )

481 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1052 New record added in `options` (ID: 1052)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1052	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1052)

New Data (after)

{
    "option_id": "1052",
    "questionaire_id": "269",
    "option_title": "Convince yourself the thoughts are accurate",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Convince yourself the thoughts are accurate',
                            '2026-08-13 05:16:55',
                            '269'
                        )

480 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1051 New record added in `options` (ID: 1051)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1051	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1051)

New Data (after)

{
    "option_id": "1051",
    "questionaire_id": "269",
    "option_title": "Notice the thoughts without getting caught up in them",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Notice the thoughts without getting caught up in them',
                            '2026-08-13 05:16:55',
                            '269'
                        )

479 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1050 New record added in `options` (ID: 1050)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1050	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `options` (ID: 1050)

New Data (after)

{
    "option_id": "1050",
    "questionaire_id": "269",
    "option_title": "Ignore the thoughts",
    "option_img": null,
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Ignore the thoughts',
                            '2026-08-13 05:16:55',
                            '269'
                        )

478 13 Aug 2026
05:16:55 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add questionaire Added 269 New record added in `questionaire` (ID: 269)

Date & Time	2026-08-13 05:16:55	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`questionaire`
Record ID	269	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=36
Description	New record added in `questionaire` (ID: 269)

New Data (after)

{
    "questionaire_id": "269",
    "cbt_id": "404",
    "questionaire_type": "cbt",
    "questionaire_title": "Your thought pattern is consistently negative. How can you shift your focus?",
    "questionaire_order": "36",
    "questionaire_correct_answer": "Notice the thoughts without getting caught up in them",
    "questionaire_explanation": "When you always think negatively, it's like walking around with dark glasses on. Noticing these thoughts without believing they are true is like taking off the glasses to see things more clearly. This means you acknowledge these thoughts are there, but don't let them control or upset you. It's a step towards thinking in a more balanced way.",
    "created_at": "2026-08-13 05:16:55",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO questionaire (
         cbt_id,
        questionaire_type,
        questionaire_title,
        questionaire_order,
        questionaire_correct_answer,
        questionaire_explanation,
        created_at
        ) VALUES (
        '404',
        'cbt',
        'Your thought pattern is consistently negative. How can you shift your focus?',
        '36',
        'Notice the thoughts without getting caught up in them',
        'When you always think negatively, it\'s like walking around with dark glasses on. Noticing these thoughts without believing they are true is like taking off the glasses to see things more clearly. This means you acknowledge these thoughts are there, but don\'t let them control or upset you. It\'s a step towards thinking in a more balanced way.',
        '2026-08-13 05:16:55'
        )

477 13 Aug 2026
05:14:00 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_add cbt Added 404 New record added in `cbt` (ID: 404)

Date & Time	2026-08-13 05:14:00	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_add	Table	`cbt`
Record ID	404	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_add.php
Description	New record added in `cbt` (ID: 404)

New Data (after)

{
    "cbt_title": "Using Cognitive Defusion to Manage Negative Thoughts\r\n",
    "cbt_image": "",
    "cbt_order": "36",
    "cbt_summary": "<p dir=\"ltr\" style=\"text-align: left; line-height: 1.8; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#d9ead3;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Your thoughts and feelings come from you. They are part of you for the moment. But they are not the whole of you.</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;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 you have a thought, like thinking you're bad or life is tough, it feels real. But there's a way to see these thoughts just as thoughts, not as truths “diffusion method”. This method doesn't try to get rid of your thoughts but helps you step back and see them from a distance. </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;\">You learn to notice your thoughts without getting caught up in them.</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;\"> This way, you can choose to focus on things that make you feel good and give your life meaning, instead of being stuck in automatic negative thinking</span><span style=\"font-size:12pt;font-family:Roboto,sans-serif;color:#374151;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;\">.</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;\"> Pick one of the old ones: things like I will never be good enough or There is something wrong with me. Try these things one at a time:</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Imagine yourself as a little kid</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;\"> with a sad thought. Think about how you'd comfort that kid, then treat yourself with the same kindness when you have tough thoughts.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Think of a negative thought</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;\"> and sing it to \"Happy Birthday.\" This helps you see it's just a thought, not something big or scary, like how an old song is familiar but not important.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Say \"I'm having the thought that...\"</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;\"> before your negative thought. Then, if you feel something, name that feeling too, like \"I'm feeling sad.\" This helps you see these as just thoughts and feelings,</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;\"> not your whole reality.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><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;\">●</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',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;\"> </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;\">Shorten your negative thoughts to one or two words</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;\">, like \"loser.\" Repeat it quickly for 30 seconds. As it sounds different and loses meaning, realize it's just a sound, not a truth that controls you. This helps you see you can manage your thoughts, not be ruled by them.</span></p><p><span id=\"docs-internal-guid-cb7d0a02-7fff-3b00-9883-dbad3c42c07d\"></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;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;\">This method works best for understanding your mind's tricks, not for fighting or getting rid of hard thoughts. If you use them to battle your thoughts, it's less effective because you're caught up in another thought - that you must eliminate the first one. It's about stepping back from the mental battle, not winning it, to see your thoughts just as they are.</span></p>"
}

476 13 Aug 2026
05:07:53 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1049 New record added in `options` (ID: 1049)

Date & Time	2026-08-13 05:07:53	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1049	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=35
Description	New record added in `options` (ID: 1049)

New Data (after)

{
    "option_id": "1049",
    "questionaire_id": "268",
    "option_title": "Criticize yourself for feeling stressed",
    "option_img": null,
    "created_at": "2026-08-13 05:07:53",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Criticize yourself for feeling stressed',
                            '2026-08-13 05:07:53',
                            '268'
                        )

475 13 Aug 2026
05:07:53 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1048 New record added in `options` (ID: 1048)

Date & Time	2026-08-13 05:07:53	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1048	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=35
Description	New record added in `options` (ID: 1048)

New Data (after)

{
    "option_id": "1048",
    "questionaire_id": "268",
    "option_title": "Allow the stress to build up",
    "option_img": null,
    "created_at": "2026-08-13 05:07:53",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Allow the stress to build up',
                            '2026-08-13 05:07:53',
                            '268'
                        )

474 13 Aug 2026
05:07:53 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1047 New record added in `options` (ID: 1047)

Date & Time	2026-08-13 05:07:53	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1047	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=35
Description	New record added in `options` (ID: 1047)

New Data (after)

{
    "option_id": "1047",
    "questionaire_id": "268",
    "option_title": "Find a substitute object",
    "option_img": null,
    "created_at": "2026-08-13 05:07:53",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Find a substitute object',
                            '2026-08-13 05:07:53',
                            '268'
                        )

473 13 Aug 2026
05:07:53 AM Muqadas Shafique
muqadasshafique@gmail.com cbt_question_add options Added 1046 New record added in `options` (ID: 1046)

Date & Time	2026-08-13 05:07:53	User	Muqadas Shafique (muqadasshafique@gmail.com)
Module	cbt_question_add	Table	`options`
Record ID	1046	Affected Rows	1
IP Address	182.191.77.25	Page	/cbt_question_add.php?cbt_order=35
Description	New record added in `options` (ID: 1046)

New Data (after)

{
    "option_id": "1046",
    "questionaire_id": "268",
    "option_title": "Ignore the stress",
    "option_img": null,
    "created_at": "2026-08-13 05:07:53",
    "modified_at": null,
    "deleted_at": null
}

SQL Query

INSERT INTO `options` (
                            option_title,
                            created_at,
                            questionaire_id
                        ) VALUES (
                            'Ignore the stress',
                            '2026-08-13 05:07:53',
                            '268'
                        )

Showing 11,451–11,475 of 11,851

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Clean Old Logs