| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 9924 |
22 Aug 2026 10:51:27 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 7537 | New record added in `options` (ID: 7537) | |
| Date & Time | 2026-08-22 10:51:27 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7537 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 7537) | ||
{
"option_id": "7537",
"questionaire_id": "1926",
"option_title": "Take a moment to focus on proper breathing",
"option_img": null,
"created_at": "2026-08-22 10:51:27",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Take a moment to focus on proper breathing',
'2026-08-22 10:51:27',
'1926'
)
options| Date & Time | 2026-08-22 10:51:27 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7536 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `options` (ID: 7536) | ||
{
"option_id": "7536",
"questionaire_id": "1926",
"option_title": "Ignore your breathing",
"option_img": null,
"created_at": "2026-08-22 10:51:27",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore your breathing',
'2026-08-22 10:51:27',
'1926'
)
questionaire| Date & Time | 2026-08-22 10:51:27 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1926 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=15 |
| Description | New record added in `questionaire` (ID: 1926) | ||
{
"questionaire_id": "1926",
"cbt_id": "274",
"questionaire_type": "cbt",
"questionaire_title": "What is a good strategy to use when stress hits?",
"questionaire_order": "15",
"questionaire_correct_answer": "Take a moment to focus on proper breathing",
"questionaire_explanation": "When stress hits, a great strategy is to take a moment to focus on proper breathing. It's like hitting the pause button in a hectic video game. Deep, controlled breathing helps calm your body's 'fight or flight' response, reducing stress. It's a bit like using a remote control to turn down the volume on loud music - it helps to bring everything back to a more manageable level, making you feel more relaxed and in control. Some of the breathing techniques are given below.\n\nAlternate-Nostril Breathing\n\nSit Down: Find a comfy spot to sit. Keep your back straight.\n\nHand Trick: Make a peace sign with your right hand, then fold these two fingers down. Your thumb, ring, and pinky are ready to play!\n\nReady, Set, Relax: Close your eyes or look down. Take a deep breath.\n\nThumb Move: Gently press your right nostril with your thumb.\n\nInhale Left: Breathe in through your left nostril. Imagine cool air.\n\nRing Finger Move: Press your left nostril with your ring finger.\n\nExhale Right: Breathe out from ... [truncated]",
"created_at": "2026-08-22 10:51:27",
"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 (
'274',
'cbt',
'What is a good strategy to use when stress hits?',
'15',
'Take a moment to focus on proper breathing',
'When stress hits, a great strategy is to take a moment to focus on proper breathing. It\'s like hitting the pause button in a hectic video game. Deep, controlled breathing helps calm your body\'s \'fight or flight\' response, reducing stress. It\'s a bit like using a remote control to turn down the volume on loud music - it helps to bring everything back to a more manageable level, making you feel more relaxed and in control. Some of the breathing techniques are given below.
Alternate-Nostril Breathing
Sit Down: Find a comfy spot to sit. Keep your back straight.
Hand Trick: Make a peace ... [truncated]
cbt| Date & Time | 2026-08-22 10:51:25 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 274 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 274) | ||
{
"cbt_title": "Why do breathing exercises help with anxiety?",
"cbt_image": "",
"cbt_order": "15",
"cbt_summary": "<p>Breathing is something you do automatically, but it's crucial for giving your body oxygen and getting rid of waste (carbon dioxide). When you don't breathe properly during anxiety, it can mess up this exchange and lead to more anxiety or sometimes panic attacks, tiredness, and other issues. But guess what? You can fix it! Try simple breathing exercises – they help calm your body and mind. So, next time stress hits, take a moment to breathe right and feel better. It's like a mini superpower against anxiety!</p><p>Techniques like belly breathing, alternate-nostril breathing, and box breathing can be practiced in a quiet, comfortable place to promote relaxation. Belly breathing, diaphragmatic breathing, and abdominal breathing generally refer to the same technique, emphasizing deep breaths into the diaphragm. The 4-7-8 breathing technique is a calming method that slows racing thoughts, reduces stress hormones, and eases tension during anxiety. It involves inhaling for a count of four, holding for seven, and exhaling for eight. These simple exercises offer effective tools for coping with stress and promoting overall well-being.</p>"
}
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7535 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7535) | ||
{
"option_id": "7535",
"questionaire_id": "1925",
"option_title": "To show others you're calm.",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To show others you\'re calm.',
'2026-08-22 10:51:24',
'1925'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7534 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7534) | ||
{
"option_id": "7534",
"questionaire_id": "1925",
"option_title": "Because it permanently solves distress.",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Because it permanently solves distress.',
'2026-08-22 10:51:24',
'1925'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7533 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7533) | ||
{
"option_id": "7533",
"questionaire_id": "1925",
"option_title": "To confidently face important life situations.",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To confidently face important life situations.',
'2026-08-22 10:51:24',
'1925'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7532 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7532) | ||
{
"option_id": "7532",
"questionaire_id": "1925",
"option_title": "To dodge anxiety-triggering situations.",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To dodge anxiety-triggering situations.',
'2026-08-22 10:51:24',
'1925'
)
questionaire| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1925 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 1925) | ||
{
"questionaire_id": "1925",
"cbt_id": "273",
"questionaire_type": "cbt",
"questionaire_title": "It is beneficial to use relaxation strategies during times of Anxiety:",
"questionaire_order": "14",
"questionaire_correct_answer": "To confidently face important life situations.",
"questionaire_explanation": "Using relaxation strategies during times of anxiety helps you to confidently face important life situations. It's like putting on armor before a battle. These strategies can calm your anxiety, allowing you to think more clearly and handle challenging situations more effectively. It's not about avoiding or permanently solving distress, nor is it just for appearances; it's about equipping you with the tools to navigate life's challenges.\n\nWhen to use relaxation strategies\n\n✓As a daily practice, like exercise, to lower tension and feel calmer in our bodies over time\n\n✓During times of distress in order to prevent avoidance of something that is integral to our life aims\n\n✓Why? It is more assertive: “Doing this exercise will not cure my anxiety, but it will keep me from avoiding the situation.”\n\n(When we face the anxiety, the brain learns that it is not so dangerous, which, in turn, lowers the anxiety in the long run)\n\nWhen not to use relaxation strategies ✓In times of panic or s... [truncated]",
"created_at": "2026-08-22 10:51:24",
"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 (
'273',
'cbt',
'It is beneficial to use relaxation strategies during times of Anxiety:',
'14',
'To confidently face important life situations.',
'Using relaxation strategies during times of anxiety helps you to confidently face important life situations. It\'s like putting on armor before a battle. These strategies can calm your anxiety, allowing you to think more clearly and handle challenging situations more effectively. It\'s not about avoiding or permanently solving distress, nor is it just for appearances; it\'s about equipping you with the tools to navigate life\'s challenges.
When to use relaxation strategies
✓As a daily practice, like exercise, to lower tension and feel calmer in our bodies over ... [truncated]
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7531 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7531) | ||
{
"option_id": "7531",
"questionaire_id": "1924",
"option_title": "Only during full moon nights",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Only during full moon nights',
'2026-08-22 10:51:24',
'1924'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7530 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7530) | ||
{
"option_id": "7530",
"questionaire_id": "1924",
"option_title": "Regularly over long periods of time",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Regularly over long periods of time',
'2026-08-22 10:51:24',
'1924'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7529 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7529) | ||
{
"option_id": "7529",
"questionaire_id": "1924",
"option_title": "Occasionally, when feeling stressed",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Occasionally, when feeling stressed',
'2026-08-22 10:51:24',
'1924'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7528 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7528) | ||
{
"option_id": "7528",
"questionaire_id": "1924",
"option_title": "Only once",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Only once',
'2026-08-22 10:51:24',
'1924'
)
questionaire| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1924 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 1924) | ||
{
"questionaire_id": "1924",
"cbt_id": "273",
"questionaire_type": "cbt",
"questionaire_title": "How often should relaxation skills be practiced to see significant results?",
"questionaire_order": "14",
"questionaire_correct_answer": "Regularly over long periods of time",
"questionaire_explanation": "To see significant results, relaxation skills should be practiced regularly over long periods of time. It's like exercising to build muscle; the more consistently you do it, the stronger you become. Regular practice helps your body and mind learn to relax more effectively, making it a powerful tool against anxiety.",
"created_at": "2026-08-22 10:51:24",
"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 (
'273',
'cbt',
'How often should relaxation skills be practiced to see significant results?',
'14',
'Regularly over long periods of time',
'To see significant results, relaxation skills should be practiced regularly over long periods of time. It\'s like exercising to build muscle; the more consistently you do it, the stronger you become. Regular practice helps your body and mind learn to relax more effectively, making it a powerful tool against anxiety.',
'2026-08-22 10:51:24'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7527 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7527) | ||
{
"option_id": "7527",
"questionaire_id": "1923",
"option_title": "To enhance the 'fight or flight' response",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To enhance the \'fight or flight\' response',
'2026-08-22 10:51:24',
'1923'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7526 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7526) | ||
{
"option_id": "7526",
"questionaire_id": "1923",
"option_title": "To increase energy levels",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To increase energy levels',
'2026-08-22 10:51:24',
'1923'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7525 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7525) | ||
{
"option_id": "7525",
"questionaire_id": "1923",
"option_title": "To bring down your stress and anxiety.",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To bring down your stress and anxiety.',
'2026-08-22 10:51:24',
'1923'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7524 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7524) | ||
{
"option_id": "7524",
"questionaire_id": "1923",
"option_title": "To keep the body in a constant state of alertness",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'To keep the body in a constant state of alertness',
'2026-08-22 10:51:24',
'1923'
)
questionaire| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1923 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 1923) | ||
{
"questionaire_id": "1923",
"cbt_id": "273",
"questionaire_type": "cbt",
"questionaire_title": "The main goal of relaxation exercises is:",
"questionaire_order": "14",
"questionaire_correct_answer": "To bring down your stress and anxiety.",
"questionaire_explanation": "Relaxation exercises aim to reduce stress and anxiety. It's like giving your mind and body a 'chill pill.' These exercises help to calm the 'fight or flight' response and bring a sense of peace, much like slowing down a racing car to a comfortable speed.",
"created_at": "2026-08-22 10:51:24",
"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 (
'273',
'cbt',
'The main goal of relaxation exercises is:',
'14',
'To bring down your stress and anxiety.',
'Relaxation exercises aim to reduce stress and anxiety. It\'s like giving your mind and body a \'chill pill.\' These exercises help to calm the \'fight or flight\' response and bring a sense of peace, much like slowing down a racing car to a comfortable speed.',
'2026-08-22 10:51:24'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7523 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7523) | ||
{
"option_id": "7523",
"questionaire_id": "1922",
"option_title": "Feeling extremely calm",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Feeling extremely calm',
'2026-08-22 10:51:24',
'1922'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7522 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7522) | ||
{
"option_id": "7522",
"questionaire_id": "1922",
"option_title": "Improved memory",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Improved memory',
'2026-08-22 10:51:24',
'1922'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7521 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7521) | ||
{
"option_id": "7521",
"questionaire_id": "1922",
"option_title": "Increased appetite",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Increased appetite',
'2026-08-22 10:51:24',
'1922'
)
options| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 7520 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `options` (ID: 7520) | ||
{
"option_id": "7520",
"questionaire_id": "1922",
"option_title": "Muscle tension and headaches",
"option_img": null,
"created_at": "2026-08-22 10:51:24",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Muscle tension and headaches',
'2026-08-22 10:51:24',
'1922'
)
questionaire| Date & Time | 2026-08-22 10:51:24 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1922 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=14 |
| Description | New record added in `questionaire` (ID: 1922) | ||
{
"questionaire_id": "1922",
"cbt_id": "273",
"questionaire_type": "cbt",
"questionaire_title": "Which of these is a common physical symptom of anxiety?",
"questionaire_order": "14",
"questionaire_correct_answer": "Muscle tension and headaches",
"questionaire_explanation": "Muscle tension and headaches are common physical symptoms of anxiety. When you're anxious, your body's 'fight or flight' response can kick in, causing muscles to tense up as if preparing for action. This tension can lead to headaches. It's like your body is bracing for a challenge, even if there's no physical threat.",
"created_at": "2026-08-22 10:51:24",
"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 (
'273',
'cbt',
'Which of these is a common physical symptom of anxiety?',
'14',
'Muscle tension and headaches',
'Muscle tension and headaches are common physical symptoms of anxiety. When you\'re anxious, your body\'s \'fight or flight\' response can kick in, causing muscles to tense up as if preparing for action. This tension can lead to headaches. It\'s like your body is bracing for a challenge, even if there\'s no physical threat.',
'2026-08-22 10:51:24'
)
cbt| Date & Time | 2026-08-22 10:51:22 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 273 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 273) | ||
{
"cbt_title": "Using Relaxation Techniques to Manage Anxiety",
"cbt_image": "",
"cbt_order": "14",
"cbt_summary": "<p>When you feel anxious, your body often reacts with physical signs like tight <b>muscles, headaches, or feeling really restless.</b> This happens because your body is getting ready to either <b>'fight' or run away ('flee')</b>, even though there's no real danger. It's just your body's way of trying to protect you, but these feelings can be really uncomfortable! If you're often anxious, you might start to feel <b>this tense and jittery all the time</b>, and it can be hard to remember what feeling relaxed is like. Your body's normal, relaxed state becomes higher in tension. The aim of relaxation exercises is to help lower this 'normal' level of tension, so you <b>feel more calm and relaxed overal</b>l. Relaxation exercises are like special tools that help you calm your mind and relax your body. They're really helpful for managing feelings of anxiety.</p><p>Imagine a friend of yours telling you that she is planning to train for a 10K race. Despite the fact that she has never run a race before and does not jog regularly, What would you think about this? You know that the <b>body needs time to learn </b>how to run for long distances and build strength. She would need to practice at least a few times per week for a number of weeks to be ready. Relaxation skills are developed just like exercise: in order to see significant results, you must use them <b>regularly over long periods of time.</b> This is not a one shot deal!</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Find a relaxation exercise that suits you best and you can practice daily.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Adjust your lifestyle to make it less busy, hectic, and rushed.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>➢</b></span> Do things that make you feel good and give a break from stressful things.</p>"
}