| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 12206 |
05 Oct 2026 11:33:39 AM |
Guest / System |
cbt | cbt |
Deleted | 304 | Record deleted from `cbt` (ID: 304) | |
| Date & Time | 2026-10-05 11:33:39 | User | Guest / System |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 304 | Affected Rows | 1 |
| IP Address | 216.73.216.230 | Page | /cbt.php?del=304 |
| Description | Record deleted from `cbt` (ID: 304) | ||
{
"cbt_id": "304",
"cbt_category": "",
"cbt_order": "45",
"cbt_title": "Developing Assertiveness to Manage Anxiety",
"cbt_summary": "<p>Imagine you are in a situation where you are often taken advantage of because you're not assertive. For example, at work, you always say yes to extra tasks even when it’s overwhelming, and this makes you feel helpless and anxious. You might also find it hard to express your thoughts and feelings clearly, and your body language shows this with a lack of eye contact and hesitation when speaking. This non-assertive behavior can increase your anxiety because you constantly feel like you're not okay.</p><p>Now, let's switch gears. If you become more assertive, things can change. You start standing up for yourself, expressing your feelings honestly, and making choices that benefit you. When you're assertive, you convey the message, \"I'm okay, and you're okay.\" Your body language becomes confident, with direct eye contact and clear, steady speech.</p><p>Being assertive can actually help reduce anxiety. When you assertively communicate your needs and boundaries, you're less likely to be t... [truncated]",
"cbt_image": "",
"created_by": "2026-08-22 10:53:10.825548",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='304'
cbt| Date & Time | 2026-08-22 10:53:10 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 304 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 304) | ||
{
"cbt_title": "Developing Assertiveness to Manage Anxiety",
"cbt_image": "",
"cbt_order": "45",
"cbt_summary": "<p>Imagine you are in a situation where you are often taken advantage of because you're not assertive. For example, at work, you always say yes to extra tasks even when it’s overwhelming, and this makes you feel helpless and anxious. You might also find it hard to express your thoughts and feelings clearly, and your body language shows this with a lack of eye contact and hesitation when speaking. This non-assertive behavior can increase your anxiety because you constantly feel like you're not okay.</p><p>Now, let's switch gears. If you become more assertive, things can change. You start standing up for yourself, expressing your feelings honestly, and making choices that benefit you. When you're assertive, you convey the message, \"I'm okay, and you're okay.\" Your body language becomes confident, with direct eye contact and clear, steady speech.</p><p>Being assertive can actually help reduce anxiety. When you assertively communicate your needs and boundaries, you're less likely to be taken advantage of, and this decreases feelings of helplessness. You also feel more in control of your life and relationships, which boosts your self-confidence and self-respect, ultimately lowering anxiety. Let’s Practice:</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>Broken Record</b>: Be persistent and keep saying what you want over and over again without getting angry, irritated, or loud. Stick to your point.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>Free Information: </b>Learn to listen to the other person and follow-up on free information people offer about themselves. This free information gives you something to talk about.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>Self-Disclosure: </b>Assertively disclose information about yourself how you think, feel, and react to the other person’s information. This gives the other person information about you.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>Fogging</b>: An assertive coping skill is dealing with criticism. Do not deny any criticism and do not counter-attack with criticism of your own.</p>"
}