| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 10324 |
22 Aug 2026 10:52:15 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | questionaire |
Added | 2006 | New record added in `questionaire` (ID: 2006) | |
| Date & Time | 2026-08-22 10:52:15 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2006 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=29 |
| Description | New record added in `questionaire` (ID: 2006) | ||
{
"questionaire_id": "2006",
"cbt_id": "288",
"questionaire_type": "cbt",
"questionaire_title": "What is a common reason for procrastination?",
"questionaire_order": "29",
"questionaire_correct_answer": "Fear of failure or messing up.",
"questionaire_explanation": "A common reason for procrastination is the fear of failure or messing up. Instead of tasks always being enjoyable or procrastination having no specific cause, the fear of not meeting expectations, making mistakes, or facing challenges can lead to delaying tasks. It's like feeling hesitant to start something because of the worry that it might not go perfectly. Understanding and addressing this fear can be helpful in overcoming procrastination and promoting a more proactive approach to tasks and goals.",
"created_at": "2026-08-22 10:52:15",
"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 (
'288',
'cbt',
'What is a common reason for procrastination?',
'29',
'Fear of failure or messing up.',
'A common reason for procrastination is the fear of failure or messing up. Instead of tasks always being enjoyable or procrastination having no specific cause, the fear of not meeting expectations, making mistakes, or facing challenges can lead to delaying tasks. It\'s like feeling hesitant to start something because of the worry that it might not go perfectly. Understanding and addressing this fear can be helpful in overcoming procrastination and promoting a more proactive approach to tasks and goals.',
'2026-08-22 10:52:15'
)
cbt| Date & Time | 2026-08-22 10:52:12 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 288 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 288) | ||
{
"cbt_title": "THE PROCRASTINATION END GAME",
"cbt_image": "",
"cbt_order": "29",
"cbt_summary": "<p>You know that feeling when you have something important to do, but you keep putting it off? That's procrastination. Now, why do you do it? Well, sometimes it's because big tasks seem overwhelming, and you just don't know where to start. Other times, it's because you're scared you might mess up or fail if you try something new. Here's the thing – when you procrastinate, it can make you even more anxious. You might feel stressed, and it becomes this cycle where <b>the task makes you anxious, so you put it off, and then putting it off makes you even more anxious.</b> <b>It's like a never-ending loop.</b></p><p>There are two types of procrastination: active and passive. Passive is when you can't even start the important stuff. Active, on the other hand, is you wait until the last minute because you think you work better under pressure. <b>But guess what? Both can lead to anxiety. </b>Now, here's the deal with perfectionism. That's when you set crazy high standards for yourself and think, <b>\"If I can't do it perfectly, I shouldn't do it at all.\" </b>That puts loads of pressure on you, and you end up not doing anything<b> because you're afraid it won't be good enough</b>.</p><p>The tricky part is that procrastination is not about being lazy or bad at managing time. It's more about dealing with tricky feelings like anxiety and frustration. So, if you catch yourself putting things off, it's not a character flaw, it's your brain's way of handling emotions. But the cool part is, understanding this can help you break the cycle and tackle tasks without that anxious weight on your shoulders. Here are a few tips to deal with procrastination:</p><p><span style=\"font-family: Arial Unicode MS;\">➢</span> Improve your decision-making skills</p><p><span style=\"font-family: Arial Unicode MS;\">➢</span> Break down your tasks</p><p><span style=\"font-family: Arial Unicode MS;\">➢</span> Reward yourself</p><p><span style=\"font-family: Arial Unicode MS;\">➢</span> Practice self-compassion</p>"
}
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7843 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7843) | ||
{
"option_id": "7843",
"questionaire_id": "2005",
"option_title": "It helps in forming and maintaining habits",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It helps in forming and maintaining habits',
'2026-08-22 10:52:11',
'2005'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7842 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7842) | ||
{
"option_id": "7842",
"questionaire_id": "2005",
"option_title": "Because it adds complexity",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
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INSERT INTO `options` (
option_title,
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questionaire_id
) VALUES (
'Because it adds complexity',
'2026-08-22 10:52:11',
'2005'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7841 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7841) | ||
{
"option_id": "7841",
"questionaire_id": "2005",
"option_title": "Because routines create monotony",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because routines create monotony',
'2026-08-22 10:52:11',
'2005'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7840 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7840) | ||
{
"option_id": "7840",
"questionaire_id": "2005",
"option_title": "It's not important",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It\'s not important',
'2026-08-22 10:52:11',
'2005'
)
questionaire| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2005 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `questionaire` (ID: 2005) | ||
{
"questionaire_id": "2005",
"cbt_id": "287",
"questionaire_type": "cbt",
"questionaire_title": "It Is important to establish a routine for positive behaviors in mental wellness:",
"questionaire_order": "28",
"questionaire_correct_answer": "It helps in forming and maintaining habits",
"questionaire_explanation": "It is important to establish a routine for positive behaviors in mental wellness because it helps in forming and maintaining habits. Instead of causing monotony or adding complexity, having a routine creates a structured environment that supports the development of healthy habits. It's like setting a regular schedule for activities that contribute to mental well-being, making it more likely to integrate positive behaviors into daily life and promote overall mental health.",
"created_at": "2026-08-22 10:52:11",
"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 (
'287',
'cbt',
'It Is important to establish a routine for positive behaviors in mental wellness:',
'28',
'It helps in forming and maintaining habits',
'It is important to establish a routine for positive behaviors in mental wellness because it helps in forming and maintaining habits. Instead of causing monotony or adding complexity, having a routine creates a structured environment that supports the development of healthy habits. It\'s like setting a regular schedule for activities that contribute to mental well-being, making it more likely to integrate positive behaviors into daily life and promote overall mental health.',
'2026-08-22 10:52:11'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7839 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7839) | ||
{
"option_id": "7839",
"questionaire_id": "2004",
"option_title": "Take a break when feeling anxious",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
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}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Take a break when feeling anxious',
'2026-08-22 10:52:11',
'2004'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7838 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7838) | ||
{
"option_id": "7838",
"questionaire_id": "2004",
"option_title": "Think positively",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Think positively',
'2026-08-22 10:52:11',
'2004'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7837 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7837) | ||
{
"option_id": "7837",
"questionaire_id": "2004",
"option_title": "Keep a journal to track triggers and symptoms",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Keep a journal to track triggers and symptoms',
'2026-08-22 10:52:11',
'2004'
)
questionaire| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2004 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `questionaire` (ID: 2004) | ||
{
"questionaire_id": "2004",
"cbt_id": "287",
"questionaire_type": "cbt",
"questionaire_title": "You find it challenging to identify when your anxiety is escalating. What specific strategy could you adopt to recognize these moments better?",
"questionaire_order": "28",
"questionaire_correct_answer": "Keep a journal to track triggers and symptoms",
"questionaire_explanation": "A specific strategy to better recognize when your anxiety is escalating is to keep a journal to track triggers and symptoms. Instead of relying solely on thinking positively or taking a break when feeling anxious, maintaining a journal allows you to document patterns, identify specific triggers, and understand the symptoms associated with escalating anxiety. It's like creating a personal roadmap to navigate and manage anxiety more effectively by gaining insights into what contributes to its escalation.",
"created_at": "2026-08-22 10:52:11",
"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 (
'287',
'cbt',
'You find it challenging to identify when your anxiety is escalating. What specific strategy could you adopt to recognize these moments better?',
'28',
'Keep a journal to track triggers and symptoms',
'A specific strategy to better recognize when your anxiety is escalating is to keep a journal to track triggers and symptoms. Instead of relying solely on thinking positively or taking a break when feeling anxious, maintaining a journal allows you to document patterns, identify specific triggers, and understand the symptoms associated with escalating anxiety. It\'s like creating a personal roadmap to navigate and manage anxiety more effectively by gaining insights into what contributes to its esc... [truncated]
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7836 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7836) | ||
{
"option_id": "7836",
"questionaire_id": "2003",
"option_title": "It makes the overall goal more achievable",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It makes the overall goal more achievable',
'2026-08-22 10:52:11',
'2003'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7835 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7835) | ||
{
"option_id": "7835",
"questionaire_id": "2003",
"option_title": "It helps in avoiding the tasks altogether",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It helps in avoiding the tasks altogether',
'2026-08-22 10:52:11',
'2003'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7834 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7834) | ||
{
"option_id": "7834",
"questionaire_id": "2003",
"option_title": "It avoids unnecessary complexity to the process",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It avoids unnecessary complexity to the process',
'2026-08-22 10:52:11',
'2003'
)
questionaire| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2003 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `questionaire` (ID: 2003) | ||
{
"questionaire_id": "2003",
"cbt_id": "287",
"questionaire_type": "cbt",
"questionaire_title": "The importance of breaking tasks into smaller, manageable steps is:",
"questionaire_order": "28",
"questionaire_correct_answer": "It makes the overall goal more achievable",
"questionaire_explanation": "The importance of breaking tasks into smaller, manageable steps is that it makes the overall goal more achievable. Instead of avoiding tasks altogether or adding unnecessary complexity to the process, breaking them down into smaller steps creates a clearer path and makes the larger goal more manageable and attainable. It's like turning a big challenge into smaller, more doable tasks, allowing for steady progress and a greater sense of accomplishment along the way.",
"created_at": "2026-08-22 10:52:11",
"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 (
'287',
'cbt',
'The importance of breaking tasks into smaller, manageable steps is:',
'28',
'It makes the overall goal more achievable',
'The importance of breaking tasks into smaller, manageable steps is that it makes the overall goal more achievable. Instead of avoiding tasks altogether or adding unnecessary complexity to the process, breaking them down into smaller steps creates a clearer path and makes the larger goal more manageable and attainable. It\'s like turning a big challenge into smaller, more doable tasks, allowing for steady progress and a greater sense of accomplishment along the way.',
'2026-08-22 10:52:11'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7833 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7833) | ||
{
"option_id": "7833",
"questionaire_id": "2002",
"option_title": "Avoiding social interactions",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Avoiding social interactions',
'2026-08-22 10:52:11',
'2002'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7832 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7832) | ||
{
"option_id": "7832",
"questionaire_id": "2002",
"option_title": "Regular relaxation exercises",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
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questionaire_id
) VALUES (
'Regular relaxation exercises',
'2026-08-22 10:52:11',
'2002'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7831 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7831) | ||
{
"option_id": "7831",
"questionaire_id": "2002",
"option_title": "Watching a suspenseful movie",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Watching a suspenseful movie',
'2026-08-22 10:52:11',
'2002'
)
questionaire| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2002 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `questionaire` (ID: 2002) | ||
{
"questionaire_id": "2002",
"cbt_id": "287",
"questionaire_type": "cbt",
"questionaire_title": "If your ultimate goal is to reduce overall anxiety levels, which activity is likely to be most helpful?",
"questionaire_order": "28",
"questionaire_correct_answer": "Regular relaxation exercises",
"questionaire_explanation": "To reduce overall anxiety levels, regular relaxation exercises, like deep breathing or meditation, are likely the most helpful. Unlike watching suspenseful movies or avoiding social interactions, these activities actively promote calmness and balance, contributing to a more relaxed state.",
"created_at": "2026-08-22 10:52:11",
"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 (
'287',
'cbt',
'If your ultimate goal is to reduce overall anxiety levels, which activity is likely to be most helpful?',
'28',
'Regular relaxation exercises',
'To reduce overall anxiety levels, regular relaxation exercises, like deep breathing or meditation, are likely the most helpful. Unlike watching suspenseful movies or avoiding social interactions, these activities actively promote calmness and balance, contributing to a more relaxed state.',
'2026-08-22 10:52:11'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7830 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7830) | ||
{
"option_id": "7830",
"questionaire_id": "2001",
"option_title": "Never experiencing anxiety again.",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Never experiencing anxiety again.',
'2026-08-22 10:52:11',
'2001'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7829 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7829) | ||
{
"option_id": "7829",
"questionaire_id": "2001",
"option_title": "Learning three relaxation techniques",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Learning three relaxation techniques',
'2026-08-22 10:52:11',
'2001'
)
options| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7828 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `options` (ID: 7828) | ||
{
"option_id": "7828",
"questionaire_id": "2001",
"option_title": "Mastering 10 techniques in a day",
"option_img": null,
"created_at": "2026-08-22 10:52:11",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Mastering 10 techniques in a day',
'2026-08-22 10:52:11',
'2001'
)
questionaire| Date & Time | 2026-08-22 10:52:11 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 2001 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=28 |
| Description | New record added in `questionaire` (ID: 2001) | ||
{
"questionaire_id": "2001",
"cbt_id": "287",
"questionaire_type": "cbt",
"questionaire_title": "Your goal is to reduce daily worries. You can break down this milestone into actionable and realistic steps by:",
"questionaire_order": "28",
"questionaire_correct_answer": "Learning three relaxation techniques",
"questionaire_explanation": "To reduce daily worries, you can break down this milestone into actionable and realistic steps by learning three relaxation techniques. Instead of setting an unrealistic goal like mastering 10 techniques in a day or aiming never to experience anxiety again, focusing on a specific and achievable number of relaxation techniques is more realistic. It's like taking gradual steps toward managing worries, making the process manageable and increasing the likelihood of success.",
"created_at": "2026-08-22 10:52:11",
"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 (
'287',
'cbt',
'Your goal is to reduce daily worries. You can break down this milestone into actionable and realistic steps by:',
'28',
'Learning three relaxation techniques',
'To reduce daily worries, you can break down this milestone into actionable and realistic steps by learning three relaxation techniques. Instead of setting an unrealistic goal like mastering 10 techniques in a day or aiming never to experience anxiety again, focusing on a specific and achievable number of relaxation techniques is more realistic. It\'s like taking gradual steps toward managing worries, making the process manageable and increasing the likelihood of success.',
'2026-08-22 10:52:11'
)
cbt| Date & Time | 2026-08-22 10:52:08 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 287 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 287) | ||
{
"cbt_title": "Breaking Large Goals into Manageable Steps",
"cbt_image": "",
"cbt_order": "28",
"cbt_summary": "<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><b>How can you break down large goals into smaller, more manageable steps?</b></span></p><p>Breaking down large goals into smaller, more manageable steps can help you stay motivated and make progress. Breaking down large goals into smaller, more manageable steps is a powerful strategy to make your goals feel less overwhelming and more achievable. Here's a simple process to do that:</p><p><b>1. </b>Define the Goal</p><p><b>2. </b>Identify Key Milestones</p><p><b>3. </b>Create Sub-Goals</p><p><b>4. </b>List Tasks</p><p><b>5. </b>Prioritize and Plan</p><p><b>6. </b>Track Progress</p><p>Imagine your ultimate goal is to manage Generalized Anxiety Disorder (GAD) better. A SMART goal could be to <b>\"Reduce daily worry</b> by practicing relaxation techniques for <b>15 minutes every day over the next month.</b>\" Now, break this down: <b>Identify milestones</b> like learning three relaxation techniques.<b> Create sub-goals,</b> like practicing each technique five times a week.<b> List tasks</b> such as finding tutorials for the techniques and setting a daily practice time. <b>Prioritize by starting with the easiest technique</b>. Plan your schedule and set reminders for daily practice. Track your progress by noting how many worry-free moments you have each day. <b>Celebrate when you reach milestones</b>, like successfully completing a week of daily practice. This way, step by step, you're working towards your bigger goal in a manageable way.</p>"
}
options| Date & Time | 2026-08-22 10:52:07 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7827 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=27 |
| Description | New record added in `options` (ID: 7827) | ||
{
"option_id": "7827",
"questionaire_id": "2000",
"option_title": "Wait for motivation to come naturally.",
"option_img": null,
"created_at": "2026-08-22 10:52:07",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Wait for motivation to come naturally.',
'2026-08-22 10:52:07',
'2000'
)