| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 119 |
12 Aug 2026 10:14:24 AM |
admin admin@gmail.com |
cbt_question_add | questionaire |
Added | 199 | New record added in `questionaire` (ID: 199) | |
| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 199 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 199) | ||
{
"questionaire_id": "199",
"cbt_id": "391",
"questionaire_type": "cbt",
"questionaire_title": "What should you avoid when feeling anxious about a situation?",
"questionaire_order": "23",
"questionaire_correct_answer": "Assuming the worst possible outcome.",
"questionaire_explanation": "When anxious, it's easy for your mind to jump to the most negative scenario. However, this kind of thinking often isn't realistic and can make you feel more anxious. Instead, it's better to focus on more balanced thoughts, like considering different ways you might handle the situation or thinking about what you can learn from it. Also, reaching out to friends or family for support can be really helpful. They can offer a different perspective or just be there to listen, which can make a big difference in how you view and manage the situation.",
"created_at": "2026-08-12 10:14:24",
"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 (
'391',
'cbt',
'What should you avoid when feeling anxious about a situation?',
'23',
'Assuming the worst possible outcome.',
'When anxious, it\'s easy for your mind to jump to the most negative scenario. However, this kind of thinking often isn\'t realistic and can make you feel more anxious. Instead, it\'s better to focus on more balanced thoughts, like considering different ways you might handle the situation or thinking about what you can learn from it. Also, reaching out to friends or family for support can be really helpful. They can offer a different perspective or just be there to listen, which can make a big difference in how you view and manage the situation.',
'2026-08-12 10:14:24'
... [truncated]
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 779 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 779) | ||
{
"option_id": "779",
"questionaire_id": "198",
"option_title": "Focusing on the bad sides only",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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option_title,
created_at,
questionaire_id
) VALUES (
'Focusing on the bad sides only',
'2026-08-12 10:14:24',
'198'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 778 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 778) | ||
{
"option_id": "778",
"questionaire_id": "198",
"option_title": "Ignoring the good sides of a situation",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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option_title,
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questionaire_id
) VALUES (
'Ignoring the good sides of a situation',
'2026-08-12 10:14:24',
'198'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 777 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 777) | ||
{
"option_id": "777",
"questionaire_id": "198",
"option_title": "Finding a more balanced perspective",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
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questionaire_id
) VALUES (
'Finding a more balanced perspective',
'2026-08-12 10:14:24',
'198'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 776 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 776) | ||
{
"option_id": "776",
"questionaire_id": "198",
"option_title": "Pretending everything is perfect",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Pretending everything is perfect',
'2026-08-12 10:14:24',
'198'
)
questionaire| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 198 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 198) | ||
{
"questionaire_id": "198",
"cbt_id": "391",
"questionaire_type": "cbt",
"questionaire_title": "Changing negative thoughts into positive ones is NOT about:",
"questionaire_order": "23",
"questionaire_correct_answer": "Ignoring the good sides of a situation",
"questionaire_explanation": "This process isn't about creating a false reality where everything is always great. It's more like looking at both sides of a coin instead of just one. You're not ignoring the problems or challenges, but you're also recognizing the good aspects and possibilities. It's about finding a more balanced and realistic view of situations, rather than just focusing on the negatives or pretending that everything is always fine. Think of it like adjusting a camera lens to get a clearer, more complete picture rather than just focusing on a single spot.",
"created_at": "2026-08-12 10:14:24",
"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 (
'391',
'cbt',
'Changing negative thoughts into positive ones is NOT about:',
'23',
'Ignoring the good sides of a situation',
'This process isn\'t about creating a false reality where everything is always great. It\'s more like looking at both sides of a coin instead of just one. You\'re not ignoring the problems or challenges, but you\'re also recognizing the good aspects and possibilities. It\'s about finding a more balanced and realistic view of situations, rather than just focusing on the negatives or pretending that everything is always fine. Think of it like adjusting a camera lens to get a clearer, more complete picture rather than just focusing on a single spot.',
'2026-08-12 10:14:24'
... [truncated]
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 775 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 775) | ||
{
"option_id": "775",
"questionaire_id": "197",
"option_title": "Control it",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Control it',
'2026-08-12 10:14:24',
'197'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 774 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 774) | ||
{
"option_id": "774",
"questionaire_id": "197",
"option_title": "Check it",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Check it',
'2026-08-12 10:14:24',
'197'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 773 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 773) | ||
{
"option_id": "773",
"questionaire_id": "197",
"option_title": "Catch it",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Catch it',
'2026-08-12 10:14:24',
'197'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 772 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 772) | ||
{
"option_id": "772",
"questionaire_id": "197",
"option_title": "Change it",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Change it',
'2026-08-12 10:14:24',
'197'
)
questionaire| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 197 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 197) | ||
{
"questionaire_id": "197",
"cbt_id": "391",
"questionaire_type": "cbt",
"questionaire_title": "When facing an anxious thought, what is the first step?",
"questionaire_order": "23",
"questionaire_correct_answer": "Catch it",
"questionaire_explanation": "This is like playing a game where the first thing you need to do is spot the hidden objects. Before you can deal with an anxious thought, you have to notice it's there. It's about becoming aware of what you're thinking and recognizing that this is an anxious thought. Just like noticing a bug on a plant, the first step is to see it. Once you've caught the thought, then you can move on to the next steps, like checking if it's true and figuring out how to change or manage it.",
"created_at": "2026-08-12 10:14:24",
"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 (
'391',
'cbt',
'When facing an anxious thought, what is the first step?',
'23',
'Catch it',
'This is like playing a game where the first thing you need to do is spot the hidden objects. Before you can deal with an anxious thought, you have to notice it\'s there. It\'s about becoming aware of what you\'re thinking and recognizing that this is an anxious thought. Just like noticing a bug on a plant, the first step is to see it. Once you\'ve caught the thought, then you can move on to the next steps, like checking if it\'s true and figuring out how to change or manage it.',
'2026-08-12 10:14:24'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 771 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 771) | ||
{
"option_id": "771",
"questionaire_id": "196",
"option_title": "Accepting all worries as true",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Accepting all worries as true',
'2026-08-12 10:14:24',
'196'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 770 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 770) | ||
{
"option_id": "770",
"questionaire_id": "196",
"option_title": "Ignoring the thoughts",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignoring the thoughts',
'2026-08-12 10:14:24',
'196'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 769 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 769) | ||
{
"option_id": "769",
"questionaire_id": "196",
"option_title": "Putting on a new pair of glasses",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
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INSERT INTO `options` (
option_title,
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questionaire_id
) VALUES (
'Putting on a new pair of glasses',
'2026-08-12 10:14:24',
'196'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 768 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 768) | ||
{
"option_id": "768",
"questionaire_id": "196",
"option_title": "Turning off the lights",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Turning off the lights',
'2026-08-12 10:14:24',
'196'
)
questionaire| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 196 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 196) | ||
{
"questionaire_id": "196",
"cbt_id": "391",
"questionaire_type": "cbt",
"questionaire_title": "Reframing negative thoughts is like:",
"questionaire_order": "23",
"questionaire_correct_answer": "Putting on a new pair of glasses",
"questionaire_explanation": "Reframing negative thoughts is like \"Putting on a new pair of glasses.\" This means when you have negative thoughts, it's like looking at the world through glasses that make everything look dark and gloomy. Reframing these thoughts is like changing to a pair of glasses that show you a clearer, more balanced view. It's not about ignoring your worries or accepting them as true, but rather changing how you look at them. You might see the same situation differently, in a more positive or realistic way. It's like watching a movie scene in a new light – the scene hasn't changed, but the way you see it has.",
"created_at": "2026-08-12 10:14:24",
"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 (
'391',
'cbt',
'Reframing negative thoughts is like:',
'23',
'Putting on a new pair of glasses',
'Reframing negative thoughts is like \"Putting on a new pair of glasses.\" This means when you have negative thoughts, it\'s like looking at the world through glasses that make everything look dark and gloomy. Reframing these thoughts is like changing to a pair of glasses that show you a clearer, more balanced view. It\'s not about ignoring your worries or accepting them as true, but rather changing how you look at them. You might see the same situation differently, in a more positive or realistic way. It\'s like watching a movie scene in a new light – the scene hasn\'t changed, but the way you see it has.',
... [truncated]
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 767 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 767) | ||
{
"option_id": "767",
"questionaire_id": "195",
"option_title": "Calm, Clarify, Cope",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Calm, Clarify, Cope',
'2026-08-12 10:14:24',
'195'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 766 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 766) | ||
{
"option_id": "766",
"questionaire_id": "195",
"option_title": "Criticize, Curb, Conclude",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Criticize, Curb, Conclude',
'2026-08-12 10:14:24',
'195'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 765 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 765) | ||
{
"option_id": "765",
"questionaire_id": "195",
"option_title": "Catch, Check, Change",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Catch, Check, Change',
'2026-08-12 10:14:24',
'195'
)
options| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 764 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `options` (ID: 764) | ||
{
"option_id": "764",
"questionaire_id": "195",
"option_title": "Create, Control, Change",
"option_img": null,
"created_at": "2026-08-12 10:14:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Create, Control, Change',
'2026-08-12 10:14:24',
'195'
)
questionaire| Date & Time | 2026-08-12 10:14:24 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 195 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=23 |
| Description | New record added in `questionaire` (ID: 195) | ||
{
"questionaire_id": "195",
"cbt_id": "391",
"questionaire_type": "cbt",
"questionaire_title": "The 3C approach involves:",
"questionaire_order": "23",
"questionaire_correct_answer": "Catch, Check, Change",
"questionaire_explanation": "The \"Catch, Check, Change\" method is really useful, especially when dealing with anxiety. Think of it as playing a video game where you have to catch sneaky negative thoughts, just like catching bugs in a game. When you 'catch' these thoughts, you're noticing them instead of letting them fly under the radar. Then, you 'check' them, like a detective figuring out if these thoughts are actually true. Sometimes, anxiety can make you think things that aren't really accurate. Lastly, you 'change' these thoughts to something more positive or realistic, like updating a character's powers in a game to make them stronger.",
"created_at": "2026-08-12 10:14:24",
"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 (
'391',
'cbt',
'The 3C approach involves:',
'23',
'Catch, Check, Change',
'The \"Catch, Check, Change\" method is really useful, especially when dealing with anxiety. Think of it as playing a video game where you have to catch sneaky negative thoughts, just like catching bugs in a game. When you \'catch\' these thoughts, you\'re noticing them instead of letting them fly under the radar. Then, you \'check\' them, like a detective figuring out if these thoughts are actually true. Sometimes, anxiety can make you think things that aren\'t really accurate. Lastly, you \'change\' these thoughts to something more positive or realistic, like updating a character\'s powers in a game to make them stronger.',
'... [truncated]
cbt| Date & Time | 2026-08-12 10:09:10 | User | admin (admin@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 391 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 391) | ||
{
"cbt_title": "Reframing Unhelpful Thoughts\r\n",
"cbt_image": "",
"cbt_order": "23",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;background-color:#ffffff;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;\">Feeling worried sometimes is a normal part of life, but there are times when the things you worry about might not be as bad as they seem. This is where \"reframing negative thoughts\" comes in – it's like looking at a picture in a different frame to see it in a new light. When you have an anxious thought, it's like seeing a scary shadow and thinking it's a monster. But if you turn on the light, you often find out it's just a chair with clothes on it. In the same way, you can 'turn on the light' on your anxious thoughts by examining them closely. Ask yourself: \"Is there real evidence for what I'm worrying about?\" or \"Is there another way to look at this situation?\"</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;background-color:#ffffff;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;\">Reframing isn't about pretending everything is perfect; it's about finding a more balanced way to look at things. Over time, practicing this can really help you feel better and less anxious. It's like training your brain to be a detective that looks for clues to solve the mystery of your worries, helping your mental health and wellbeing in the long run.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;background-color:#ffffff;margin-top:0pt;margin-bottom:0pt;\"><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;\">Use 3C approach:</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Catch it: First, you need to 'catch' the anxious thought.</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">check it: Next, 'check' it and question to see if your thought is really true</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">change it: 'change' the thought into a more positive and realistic one.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;background-color:#ffffff;margin-top:0pt;margin-bottom:0pt;\"><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;\">Things you need to avoid:</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">always expecting the worst outcome from any situation</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">ignoring the good sides of a situation and only focusing on the bad</span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">seeing things as either only good or only bad, with nothing in between</span></p><p><span id=\"docs-internal-guid-22bb07bb-7fff-6300-9043-3adc3c6f06cd\"></span></p><p dir=\"ltr\" style=\"line-height:1.7640000000000002;margin-left: 36pt;text-indent: -18pt;background-color:#f0f4f5;margin-top:0pt;margin-bottom:0pt;padding:0pt 0pt 0pt 18pt;\"><span style=\"font-size:12pt;font-family:Arial,sans-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: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:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">considering yourself the sole cause of negative situations</span></p>"
}
admin| Date & Time | 2026-08-12 10:08:35 | User | Muqadas shafique (muqadasshafique@gmail.com) |
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