| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 10609 |
22 Aug 2026 10:52:45 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_add | cbt |
Added | 297 | New record added in `cbt` (ID: 297) | |
| Date & Time | 2026-08-22 10:52:45 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 297 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 297) | ||
{
"cbt_title": "Mastering Self-Soothing Techniques",
"cbt_image": "",
"cbt_order": "38",
"cbt_summary": "<p>Self-soothing techniques are like tricks and tools to help you calm down when you're feeling worried or stressed. They're natural ways to make yourself feel better without using any medicines. These techniques won't make anxiety go away completely, but they can make it easier to handle. These can calm your mind, relax your body, distract you from disturbing thoughts, and even improve your sleep.</p><p>If you practice them regularly, they can make you stronger in dealing with anxiety over time. It's like having a toolbox full of helpful strategies to make life less stressful. First, take slow, deep breaths to calm your body. Then, try to focus on the present moment, like feeling the warmth of the sun. You can also relax your muscles by tensing and then relaxing them.</p><p>Connect with your surroundings by touching something or listening to calming music. Replace negative thoughts with positive ones, like telling yourself, \"I can handle this.\" You can also imagine a peaceful place or write down your worries in a journal. Eat well, do exercise, and get enough sleep to keep your body and mind balanced. And don't forget to talk to someone you trust such as family and friends about how you're feeling.</p>"
}
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8063 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8063) | ||
{
"option_id": "8063",
"questionaire_id": "2062",
"option_title": "Is ignoring the situation the best approach",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Is ignoring the situation the best approach',
'2026-08-22 10:52:44',
'2062'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8062 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8062) | ||
{
"option_id": "8062",
"questionaire_id": "2062",
"option_title": "Would I want others to worry about me like this?",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Would I want others to worry about me like this?',
'2026-08-22 10:52:44',
'2062'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8061 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8061) | ||
{
"option_id": "8061",
"questionaire_id": "2062",
"option_title": "Why is my friend always late?",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Why is my friend always late?',
'2026-08-22 10:52:44',
'2062'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8060 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8060) | ||
{
"option_id": "8060",
"questionaire_id": "2062",
"option_title": "How can I control my friend's actions?",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'How can I control my friend\'s actions?',
'2026-08-22 10:52:44',
'2062'
)
questionaire| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2062 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 2062) | ||
{
"questionaire_id": "2062",
"cbt_id": "296",
"questionaire_type": "cbt",
"questionaire_title": "Your friend is late, and you find yourself worrying. What's the suggested question to ask yourself?",
"questionaire_order": "37",
"questionaire_correct_answer": "Would I want others to worry about me like this?",
"questionaire_explanation": "When your friend is late and you start to worry, asking if you'd want others to worry about you in the same situation helps put things in perspective. It's a way to calm your mind and think about the situation more calmly and kindly.",
"created_at": "2026-08-22 10:52:44",
"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 (
'296',
'cbt',
'Your friend is late, and you find yourself worrying. What\'s the suggested question to ask yourself?',
'37',
'Would I want others to worry about me like this?',
'When your friend is late and you start to worry, asking if you\'d want others to worry about you in the same situation helps put things in perspective. It\'s a way to calm your mind and think about the situation more calmly and kindly.',
'2026-08-22 10:52:44'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8059 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8059) | ||
{
"option_id": "8059",
"questionaire_id": "2061",
"option_title": "Letting the loop continue without interruption",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Letting the loop continue without interruption',
'2026-08-22 10:52:44',
'2061'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8058 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8058) | ||
{
"option_id": "8058",
"questionaire_id": "2061",
"option_title": "Intensifying the loop for better understanding",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Intensifying the loop for better understanding',
'2026-08-22 10:52:44',
'2061'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8057 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8057) | ||
{
"option_id": "8057",
"questionaire_id": "2061",
"option_title": "Naming it as the \"Worry Loop\" and taking charge",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Naming it as the \"Worry Loop\" and taking charge',
'2026-08-22 10:52:44',
'2061'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8056 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8056) | ||
{
"option_id": "8056",
"questionaire_id": "2061",
"option_title": "Ignoring it completely",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignoring it completely',
'2026-08-22 10:52:44',
'2061'
)
questionaire| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2061 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 2061) | ||
{
"questionaire_id": "2061",
"cbt_id": "296",
"questionaire_type": "cbt",
"questionaire_title": "If worry is like a loop of automatic thoughts and emotions, what is the key to managing it?",
"questionaire_order": "37",
"questionaire_correct_answer": "Naming it as the \"Worry Loop\" and taking charge",
"questionaire_explanation": "When you realize you're stuck in a loop of worry, calling it out as the \"Worry Loop\" is like hitting a pause button. It helps you recognize the pattern and decide to take charge of your thoughts, breaking the cycle.",
"created_at": "2026-08-22 10:52:44",
"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 (
'296',
'cbt',
'If worry is like a loop of automatic thoughts and emotions, what is the key to managing it?',
'37',
'Naming it as the \"Worry Loop\" and taking charge',
'When you realize you\'re stuck in a loop of worry, calling it out as the \"Worry Loop\" is like hitting a pause button. It helps you recognize the pattern and decide to take charge of your thoughts, breaking the cycle.',
'2026-08-22 10:52:44'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8055 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8055) | ||
{
"option_id": "8055",
"questionaire_id": "2060",
"option_title": "Because it shows concern",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because it shows concern',
'2026-08-22 10:52:44',
'2060'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8054 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8054) | ||
{
"option_id": "8054",
"questionaire_id": "2060",
"option_title": "Because it's the only option",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because it\'s the only option',
'2026-08-22 10:52:44',
'2060'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8053 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8053) | ||
{
"option_id": "8053",
"questionaire_id": "2060",
"option_title": "Because it won't change the outcome",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because it won\'t change the outcome',
'2026-08-22 10:52:44',
'2060'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8052 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8052) | ||
{
"option_id": "8052",
"questionaire_id": "2060",
"option_title": "Because worrying is enjoyable",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because worrying is enjoyable',
'2026-08-22 10:52:44',
'2060'
)
questionaire| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2060 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 2060) | ||
{
"questionaire_id": "2060",
"cbt_id": "296",
"questionaire_type": "cbt",
"questionaire_title": "If you find yourself worrying about an uncontrollable outcome, why does the advice suggest not to worry?",
"questionaire_order": "37",
"questionaire_correct_answer": "Because it won't change the outcome",
"questionaire_explanation": "Worrying about things you can't change is like being stuck on a merry-go-round. It doesn't get you anywhere. Remembering that your worry won't change what happens helps you focus on what you can do, which is more useful.",
"created_at": "2026-08-22 10:52:44",
"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 (
'296',
'cbt',
'If you find yourself worrying about an uncontrollable outcome, why does the advice suggest not to worry?',
'37',
'Because it won\'t change the outcome',
'Worrying about things you can\'t change is like being stuck on a merry-go-round. It doesn\'t get you anywhere. Remembering that your worry won\'t change what happens helps you focus on what you can do, which is more useful.',
'2026-08-22 10:52:44'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8051 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8051) | ||
{
"option_id": "8051",
"questionaire_id": "2059",
"option_title": "Worrying is my way of showing I care",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Worrying is my way of showing I care',
'2026-08-22 10:52:44',
'2059'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8050 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8050) | ||
{
"option_id": "8050",
"questionaire_id": "2059",
"option_title": "It's not my problem if things go wrong",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It\'s not my problem if things go wrong',
'2026-08-22 10:52:44',
'2059'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8049 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8049) | ||
{
"option_id": "8049",
"questionaire_id": "2059",
"option_title": "Worry won't change; focus on action",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Worry won\'t change; focus on action',
'2026-08-22 10:52:44',
'2059'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8048 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8048) | ||
{
"option_id": "8048",
"questionaire_id": "2059",
"option_title": "I can control everything around me",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'I can control everything around me',
'2026-08-22 10:52:44',
'2059'
)
questionaire| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2059 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `questionaire` (ID: 2059) | ||
{
"questionaire_id": "2059",
"cbt_id": "296",
"questionaire_type": "cbt",
"questionaire_title": "When you catch yourself worrying about something outside your control, what's a more constructive thought?",
"questionaire_order": "37",
"questionaire_correct_answer": "Worry won't change; focus on action",
"questionaire_explanation": "When you worry about things you can't control, reminding yourself that worry won't change anything helps you focus on what you can do. It's like turning off a noisy alarm so you can think clearly.",
"created_at": "2026-08-22 10:52:44",
"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 (
'296',
'cbt',
'When you catch yourself worrying about something outside your control, what\'s a more constructive thought?',
'37',
'Worry won\'t change; focus on action',
'When you worry about things you can\'t control, reminding yourself that worry won\'t change anything helps you focus on what you can do. It\'s like turning off a noisy alarm so you can think clearly.',
'2026-08-22 10:52:44'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8047 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8047) | ||
{
"option_id": "8047",
"questionaire_id": "2058",
"option_title": "Ignore the concern",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore the concern',
'2026-08-22 10:52:44',
'2058'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8046 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8046) | ||
{
"option_id": "8046",
"questionaire_id": "2058",
"option_title": "Create a detailed plan",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Create a detailed plan',
'2026-08-22 10:52:44',
'2058'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8045 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8045) | ||
{
"option_id": "8045",
"questionaire_id": "2058",
"option_title": "Accept it without any action",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Accept it without any action',
'2026-08-22 10:52:44',
'2058'
)
options| Date & Time | 2026-08-22 10:52:44 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 8044 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=37 |
| Description | New record added in `options` (ID: 8044) | ||
{
"option_id": "8044",
"questionaire_id": "2058",
"option_title": "Worry intensely",
"option_img": null,
"created_at": "2026-08-22 10:52:44",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Worry intensely',
'2026-08-22 10:52:44',
'2058'
)