| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 10684 |
22 Aug 2026 10:52:54 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 8121 | New record added in `options` (ID: 8121) | |
| Date & Time | 2026-08-22 10:52:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8121 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=40 |
| Description | New record added in `options` (ID: 8121) | ||
{
"option_id": "8121",
"questionaire_id": "2077",
"option_title": "Instant relief from worries",
"option_img": null,
"created_at": "2026-08-22 10:52:54",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Instant relief from worries',
'2026-08-22 10:52:54',
'2077'
)
options| Date & Time | 2026-08-22 10:52:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8120 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=40 |
| Description | New record added in `options` (ID: 8120) | ||
{
"option_id": "8120",
"questionaire_id": "2077",
"option_title": "No change in anxiety levels",
"option_img": null,
"created_at": "2026-08-22 10:52:54",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'No change in anxiety levels',
'2026-08-22 10:52:54',
'2077'
)
options| Date & Time | 2026-08-22 10:52:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8119 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=40 |
| Description | New record added in `options` (ID: 8119) | ||
{
"option_id": "8119",
"questionaire_id": "2077",
"option_title": "An avalanche of anxiety",
"option_img": null,
"created_at": "2026-08-22 10:52:54",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'An avalanche of anxiety',
'2026-08-22 10:52:54',
'2077'
)
options| Date & Time | 2026-08-22 10:52:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8118 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=40 |
| Description | New record added in `options` (ID: 8118) | ||
{
"option_id": "8118",
"questionaire_id": "2077",
"option_title": "A decreased level of anxiety",
"option_img": null,
"created_at": "2026-08-22 10:52:54",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'A decreased level of anxiety',
'2026-08-22 10:52:54',
'2077'
)
questionaire| Date & Time | 2026-08-22 10:52:54 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2077 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=40 |
| Description | New record added in `questionaire` (ID: 2077) | ||
{
"questionaire_id": "2077",
"cbt_id": "299",
"questionaire_type": "cbt",
"questionaire_title": "If you don't manage stress, it can eventually lead to:",
"questionaire_order": "40",
"questionaire_correct_answer": "An avalanche of anxiety",
"questionaire_explanation": "Imagine stress as a snowball rolling down a hill. As it rolls, it picks up more snow, growing bigger and faster. This is much like how stress works in our lives. Initially, it might start small – a busy day at work, a minor argument, or a missed deadline. But just like the snowball, if this stress isn't managed, it gathers momentum, leading to higher levels of anxiety. The more stressed you feel, the more anxious you become, creating a cycle that can feel hard to break. Understanding this connection between stress and anxiety is crucial in learning how to keep that snowball of stress from turning into an avalanche of anxiety.",
"created_at": "2026-08-22 10:52:54",
"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 (
'299',
'cbt',
'If you don\'t manage stress, it can eventually lead to:',
'40',
'An avalanche of anxiety',
'Imagine stress as a snowball rolling down a hill. As it rolls, it picks up more snow, growing bigger and faster. This is much like how stress works in our lives. Initially, it might start small – a busy day at work, a minor argument, or a missed deadline. But just like the snowball, if this stress isn\'t managed, it gathers momentum, leading to higher levels of anxiety. The more stressed you feel, the more anxious you become, creating a cycle that can feel hard to break. Understanding this connection between stress and anxiety is crucial in learning how to keep that snowball of stress from turning in... [truncated]
cbt| Date & Time | 2026-08-22 10:52:52 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 299 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 299) | ||
{
"cbt_title": "4 A’s of Stress Management",
"cbt_image": "",
"cbt_order": "40",
"cbt_summary": "<p>Stress is like a snowball rolling down a hill, getting bigger and faster if left unchecked. When you don't manage stress, it can lead to an avalanche of anxiety, making it harder to cope with life's challenges and aiding in your anxiety. To handle stress, it's important to take action, just like you wouldn't cover up a warning light in your car and hope the problem goes away. Managing stress starts with identifying its causes, which can sometimes include your own thoughts and behaviors. Stress management isn't one-size-fits-all; it's about finding what works best for you. Different relaxation techniques, like breath focus (deep breathing), body scans (relaxing each body part), and mindfulness meditation (being in the present moment), can help you become more aware of your thoughts and feelings while reducing stress. These techniques are like tools in your stress-busting toolbox, each serving a unique purpose. So, don't ignore stress, find your own way to manage it and enjoy a happier, healthier life.</p><p><b>Pro Tip: Practice the 4 A's of stress management</b></p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Avoid</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Alter</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Adapt</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Accept</p><p>When handling stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it's helpful to think of the four<b> A's.</b></p>"
}
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8117 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8117) | ||
{
"option_id": "8117",
"questionaire_id": "2076",
"option_title": "Decreased physical health",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Decreased physical health',
'2026-08-22 10:52:51',
'2076'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8116 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8116) | ||
{
"option_id": "8116",
"questionaire_id": "2076",
"option_title": "No change in stress levels",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'No change in stress levels',
'2026-08-22 10:52:51',
'2076'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8115 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8115) | ||
{
"option_id": "8115",
"questionaire_id": "2076",
"option_title": "Better management of stress",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Better management of stress',
'2026-08-22 10:52:51',
'2076'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8114 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8114) | ||
{
"option_id": "8114",
"questionaire_id": "2076",
"option_title": "Increased stress and anxiety",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Increased stress and anxiety',
'2026-08-22 10:52:51',
'2076'
)
questionaire| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2076 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `questionaire` (ID: 2076) | ||
{
"questionaire_id": "2076",
"cbt_id": "298",
"questionaire_type": "cbt",
"questionaire_title": "Having consistently used a stress journal to track your daily stressors and coping methods, what potential benefits might you observe?",
"questionaire_order": "39",
"questionaire_correct_answer": "Better management of stress",
"questionaire_explanation": "Consistently using a stress journal to track daily stressors and coping methods can lead to better management of stress. It helps you identify patterns, triggers, and effective coping strategies, ultimately leading to improved stress management and reduced stress levels.",
"created_at": "2026-08-22 10:52:51",
"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 (
'298',
'cbt',
'Having consistently used a stress journal to track your daily stressors and coping methods, what potential benefits might you observe?',
'39',
'Better management of stress',
'Consistently using a stress journal to track daily stressors and coping methods can lead to better management of stress. It helps you identify patterns, triggers, and effective coping strategies, ultimately leading to improved stress management and reduced stress levels.',
'2026-08-22 10:52:51'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8113 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8113) | ||
{
"option_id": "8113",
"questionaire_id": "2075",
"option_title": "To dwell on negative feelings.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To dwell on negative feelings.',
'2026-08-22 10:52:51',
'2075'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8112 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8112) | ||
{
"option_id": "8112",
"questionaire_id": "2075",
"option_title": "Emotions are not important.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Emotions are not important.',
'2026-08-22 10:52:51',
'2075'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8111 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8111) | ||
{
"option_id": "8111",
"questionaire_id": "2075",
"option_title": "Understand your reactions.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Understand your reactions.',
'2026-08-22 10:52:51',
'2075'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8110 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8110) | ||
{
"option_id": "8110",
"questionaire_id": "2075",
"option_title": "To share with everyone.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To share with everyone.',
'2026-08-22 10:52:51',
'2075'
)
questionaire| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2075 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `questionaire` (ID: 2075) | ||
{
"questionaire_id": "2075",
"cbt_id": "298",
"questionaire_type": "cbt",
"questionaire_title": "it is important to record your emotional and physical response to stress to:",
"questionaire_order": "39",
"questionaire_correct_answer": "Understand your reactions.",
"questionaire_explanation": "Recording your emotional and physical responses to stress is important to understand your reactions better. It allows you to gain insight into how stress affects you personally, which can help you develop effective coping strategies.",
"created_at": "2026-08-22 10:52:51",
"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 (
'298',
'cbt',
'it is important to record your emotional and physical response to stress to:',
'39',
'Understand your reactions.',
'Recording your emotional and physical responses to stress is important to understand your reactions better. It allows you to gain insight into how stress affects you personally, which can help you develop effective coping strategies.',
'2026-08-22 10:52:51'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8109 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8109) | ||
{
"option_id": "8109",
"questionaire_id": "2074",
"option_title": "Focus on negative outcomes.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Focus on negative outcomes.',
'2026-08-22 10:52:51',
'2074'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8108 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8108) | ||
{
"option_id": "8108",
"questionaire_id": "2074",
"option_title": "Try to find someone else to present.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Try to find someone else to present.',
'2026-08-22 10:52:51',
'2074'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8107 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8107) | ||
{
"option_id": "8107",
"questionaire_id": "2074",
"option_title": "write down your stressors and feelings.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'write down your stressors and feelings.',
'2026-08-22 10:52:51',
'2074'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8106 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8106) | ||
{
"option_id": "8106",
"questionaire_id": "2074",
"option_title": "Cancel the presentation.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Cancel the presentation.',
'2026-08-22 10:52:51',
'2074'
)
questionaire| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2074 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `questionaire` (ID: 2074) | ||
{
"questionaire_id": "2074",
"cbt_id": "298",
"questionaire_type": "cbt",
"questionaire_title": "Before an important presentation, you feel nervous. What's a good strategy?",
"questionaire_order": "39",
"questionaire_correct_answer": "write down your stressors and feelings.",
"questionaire_explanation": "A good strategy before an important presentation is to write down your stressors and feelings. This helps you identify and acknowledge your sources of stress and can be a helpful step in managing nervousness and anxiety.",
"created_at": "2026-08-22 10:52:51",
"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 (
'298',
'cbt',
'Before an important presentation, you feel nervous. What\'s a good strategy?',
'39',
'write down your stressors and feelings.',
'A good strategy before an important presentation is to write down your stressors and feelings. This helps you identify and acknowledge your sources of stress and can be a helpful step in managing nervousness and anxiety.',
'2026-08-22 10:52:51'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8105 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8105) | ||
{
"option_id": "8105",
"questionaire_id": "2073",
"option_title": "Constant stress always comes from external factors.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Constant stress always comes from external factors.',
'2026-08-22 10:52:51',
'2073'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8104 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8104) | ||
{
"option_id": "8104",
"questionaire_id": "2073",
"option_title": "Stress is unrelated to everyday life.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Stress is unrelated to everyday life.',
'2026-08-22 10:52:51',
'2073'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8103 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8103) | ||
{
"option_id": "8103",
"questionaire_id": "2073",
"option_title": "It makes dealing with stress more challenging.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It makes dealing with stress more challenging.',
'2026-08-22 10:52:51',
'2073'
)
options| Date & Time | 2026-08-22 10:52:51 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8102 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=39 |
| Description | New record added in `options` (ID: 8102) | ||
{
"option_id": "8102",
"questionaire_id": "2073",
"option_title": "It makes stress manageable.",
"option_img": null,
"created_at": "2026-08-22 10:52:51",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It makes stress manageable.',
'2026-08-22 10:52:51',
'2073'
)