build resilience
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phrasal-verb

build resilience

Meaning
to develop the ability to recover from challenges or stress
Example
Facing hardships helps you **build resilience** for the future.
phrasal-verb

live off

Meaning
to depend on a particular kind of food for living
Example
During college, I mostly **lived off** instant noodles.
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follow up on

Meaning
to check or continue working on something previously started
Example
He promised to **follow up on** his health goals regularly.
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work jointly with

Meaning
to perform a task together with another party
Example
Our firm will **work jointly with** the local government on the development plan.
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log back out

Meaning
to safely disconnect from a system again after using it
Example
Don’t forget to **log back out** after checking your account.
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draw off

Meaning
to remove or take liquid from a source
Example
They **drew off** some water from the tank for cleaning.
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give back

Meaning
to return something to someone
Example
Don’t forget to **give back** the book you borrowed.
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open up to ideas

Meaning
to be receptive to new and different ideas
Example
We should **open up to ideas** from junior staff as well.
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follow along with

Meaning
to keep pace with what’s being shared on a virtual screen or document
Example
Please **follow along with** the presentation on your screen.
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stay ahead of

Meaning
to be more advanced or prepared than others
Example
Students who review regularly **stay ahead of** the class.
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set off

Meaning
to start a journey
Example
We **set off** early in the morning to avoid traffic.
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speak softly

Meaning
to talk in a gentle and quiet tone
Example
In public places, it’s polite to **speak softly**.
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flag wins publicly

Meaning
to acknowledge achievements in front of others
Example
Managers **flag wins publicly** to keep motivation high.
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show back up

Meaning
to return after being away or absent
Example
He suddenly **showed back up** after months of silence.
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hold back from

Meaning
to resist forgetting or losing traditional values
Example
The villagers **held back from** abandoning their rituals.
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work through feelings

Meaning
to process emotions patiently so you understand them
Example
Therapists help clients **work through feelings** after setbacks.
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get ahead of

Meaning
to move in front of someone or gain an advantage
Example
We need to **get ahead of** the other team early in the match.
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cut someone off

Meaning
to interrupt someone while they are speaking
Example
She kept **cutting me off** whenever I tried to explain.
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check back through

Meaning
to review something again for confirmation
Example
Journalists **check back through** notes to avoid quoting errors.
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look inward

Meaning
to reflect on your own thoughts, feelings, and motivations
Example
During hard times, it helps to **look inward** and understand your emotions.
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rally around

Meaning
to come together to support someone or something
Example
The whole team **rallied around** their captain during tough times.
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throw off

Meaning
to get rid of something; to free oneself from control or illness
Example
It took him weeks to **throw off** the flu.
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set up a business

Meaning
to start your own company to earn money
Example
Many people **set up a business** to create their own path to financial freedom.
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snap out of

Meaning
to suddenly stop feeling sad or depressed
Example
You need to **snap out of** your bad mood and move on.
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carry down

Meaning
to bring something from a higher place to a lower place
Example
Could you **carry down** that box from the shelf?
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put aside funds

Meaning
to save money for a specific purpose
Example
The company decided to **put aside funds** for future emergencies.
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hang out

Meaning
to spend time with someone socially
Example
Let’s **hang out** after work and grab some coffee.
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reach beyond borders

Meaning
to connect or act across national or cultural boundaries
Example
Global initiatives aim to **reach beyond borders** to solve shared problems.
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look through

Meaning
to read something quickly
Example
She **looked through** her notes before class.
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come around to

Meaning
to change your opinion and agree with something eventually
Example
After some debate, the board **came around to** supporting the new idea.
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call back

Meaning
to return a phone call
Example
I’ll **call back** after I finish my meeting.
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cut down on debts

Meaning
to reduce the amount of debt owed
Example
The company must **cut down on debts** to improve its financial stability.
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come out with

Meaning
to produce or publish something new
Example
The company has **come out with** an innovative smartphone design.
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cool within

Meaning
to calm down internally and regain emotional balance
Example
When I feel overwhelmed, I take deep breaths to **cool within**.
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move beyond

Meaning
to progress further than a previous level or limitation
Example
He tried to **move beyond** his earlier academic failures.
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forecast for

Meaning
to predict what will happen at a particular time in the future
Example
Experts **forecast for** heavy rainfall next month due to climate change.
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recover from

Meaning
to return to a normal state after a setback or loss
Example
The global economy is gradually **recovering from** the financial crisis.
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curl up

Meaning
to bend your body and bring your knees close because of fear
Example
She **curled up** on the sofa when the horror movie got intense.
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steady yourself with breathing

Meaning
to calm your body by focusing on slow breaths
Example
I **steady myself with breathing** before I speak to the whole team.
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cut down travel emissions

Meaning
to reduce pollution caused by transportation
Example
We can **cut down travel emissions** by holding virtual meetings.
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wrap up the project

Meaning
to finish or complete something
Example
We need to **wrap up the project** by the end of this week.
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gear the crew up

Meaning
to prepare a team with the tools or mindset they need
Example
Heads **gear the crew up** with clear roles before the sprint begins.
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lock in focus

Meaning
to give complete attention to the task at hand
Example
I **lock in focus** before presenting the quarterly strategy.
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roll cargo out

Meaning
to move freight out for delivery
Example
Crews **roll cargo out** to the loading docks by dawn.
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check within

Meaning
to pause and observe your own emotions or state of mind
Example
Before reacting, **check within** to understand your feelings.
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play down

Meaning
to make something seem less important or serious than it is
Example
The minister tried to **play down** the controversy in the media.
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level off at

Meaning
to stop increasing or decreasing and stay at a steady level
Example
After a sharp rise, GDP growth **leveled off at** around 6%.
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stand firm on

Meaning
to remain strong in one's beliefs or decisions
Example
True leaders **stand firm on** their principles even under pressure.
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grow through pain

Meaning
to learn or become stronger from emotional difficulties
Example
We often **grow through pain** more than through comfort.
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set off protests

Meaning
to cause protests or demonstrations to begin
Example
The new law **set off protests** across the country.
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emerge from

Meaning
to come out of or develop from something
Example
New opportunities often **emerge from** major technological shifts.
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cut down on emissions

Meaning
to reduce the amount of something harmful, especially pollution
Example
Nations are taking measures to **cut down on emissions** from industries.
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look for

Meaning
to search for something you need
Example
I’m **looking for** a new job because I need more stability.
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pay respect to

Meaning
to show honor or appreciation to someone
Example
They **paid respect to** their teachers during the ceremony.
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clean up

Meaning
to remove dirt or pollution from a place; to make something cleaner
Example
Volunteers came together to **clean up** the beach after the storm.
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base on

Meaning
to use something as a foundation or starting point
Example
The conclusion is **based on** reliable evidence.
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deal down

Meaning
to negotiate a lower price
Example
She managed to **deal down** the price of the car.
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swap notes on

Meaning
to exchange information or tips about something
Example
Let's **swap notes on** the new app after we try it out.
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reach out jointly

Meaning
to make joint efforts to communicate or engage with others
Example
The two companies decided to **reach out jointly** to potential clients.
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drive inclusive growth

Meaning
to promote economic growth that benefits all segments of society
Example
Governments are working to **drive inclusive growth** for all citizens.
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freeze with fear

Meaning
to be unable to move because of fear
Example
The child **froze with fear** when he saw the big dog.
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act out over stress

Meaning
to behave badly because pressure feels overwhelming
Example
Kids sometimes **act out over stress** when parents pack for long trips.
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draw lessons from

Meaning
to learn something valuable from a situation or experience
Example
We should **draw lessons from** our past failures.
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work through emotions

Meaning
to process and deal with emotions over time
Example
It took her months to **work through** her grief.
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deal upon

Meaning
to act or decide based on something
Example
They **dealt upon** the information they received.
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speak for yourself

Meaning
to politely clarify that your opinion differs from someone else's
Example
You may think it’s boring, but please **speak for yourself**.
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work toward goals

Meaning
to make efforts to achieve objectives
Example
Everyone in the company is working toward the same vision.
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pull back on

Meaning
to reduce or stop doing something, especially spending or investment; to withdraw effort or commitment
Example
During the economic crisis, many companies **pull back on** new projects to save money.
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rule over

Meaning
to have control or authority over a country or people
Example
The king **ruled over** the entire region for decades.
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take photos of

Meaning
to capture pictures of something or someone
Example
Everyone **took photos of** the beautiful decorations.
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cut off by

Meaning
to be blocked or separated by something
Example
The road was **cut off by** the landslide.
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come on board

Meaning
to join a team or project
Example
We’re excited for you to **come on board** our project.
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take off in

Meaning
to start succeeding rapidly in a field
Example
His career really **took off in** the last two years.
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carry out

Meaning
to perform or execute a plan or task
Example
The consultants will **carry out** a market feasibility study.
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wipe down

Meaning
to clean a surface by rubbing it with a cloth
Example
Don’t forget to **wipe down** the kitchen counter after cooking.
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follow along

Meaning
to keep up with or understand what is being said or shown
Example
The audience **followed along** as the journalist described the events.
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follow through with

Meaning
to continue with a plan or commitment until it is completed
Example
You must **follow through with** your study schedule to see improvement.
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let through

Meaning
to allow emotions to pass naturally without resisting them
Example
It’s okay to **let through** your sadness and then move on.
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clean up well

Meaning
to look good after getting dressed or groomed
Example
He usually looks messy, but he **cleans up well** for special occasions.
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come across as

Meaning
to appear or seem to be something
Example
He **came across as** a very confident person.
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speak from

Meaning
to express an opinion based on personal experience
Example
She **speaks from** experience when she warns about that company.
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count down to deadlines

Meaning
to track remaining time closely before work is due
Example
I **count down to deadlines** with reminders so nothing slips.
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drive toward

Meaning
to focus your energy and effort on reaching a goal
Example
They are **driving toward** a more sustainable business model.
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hold out on

Meaning
to refuse to give information or something to someone
Example
He’s **holding out on** me about the project details.
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knuckle under

Meaning
to accept someone’s authority or give in to pressure
Example
He refused to **knuckle under** to his boss’s unfair demands.
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come through for

Meaning
to do what is needed or expected, especially in difficult times
Example
Our teammates always **come through for** each other when deadlines are tight.
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allow time for

Meaning
to make sure you have enough time to do something in the future
Example
Always **allow time for** unexpected delays.
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wash up

Meaning
to wash the dishes after a meal; to clean yourself
Example
I’ll **wash up** after we finish dinner.
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tap into potential

Meaning
to make use of your hidden strengths or abilities
Example
She finally learned how to **tap into potential** and succeed.
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overflow with

Meaning
to have a large amount of positive feeling or emotion
Example
The parents were **overflowing with** pride at their son’s success.
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raise concern about

Meaning
to express worry or doubt about an issue
Example
Activists **raised concern about** the pollution levels in the river.
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open up emotionally

Meaning
to allow others to see your feelings or emotional state
Example
He started to **open up emotionally** after therapy.
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sink into

Meaning
to gradually become deeply involved in a negative emotion
Example
She **sank into** depression after losing her job.
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pig out

Meaning
to eat too much food in one sitting
Example
We **pigged out** on pizza last night.
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grow closer

Meaning
to gradually become more emotionally connected
Example
Over the years, we’ve **grown closer** as a family.
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build up resilience

Meaning
to develop the ability to recover from challenges or stress
Example
Therapy can help you **build up resilience** against anxiety.
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lift the room up

Meaning
to make a group feel more positive
Example
She **lifts the room up** by celebrating small achievements.
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own out of

Meaning
to stop being involved because of ethical concerns
Example
The company **owned out of** the project due to ethical issues.
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deal through

Meaning
to conduct business or communication via an intermediary
Example
We **deal through** a trusted agent for all contracts.
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get wound up

Meaning
to become very tense or angry
Example
He gets **wound up** easily when people interrupt him.
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map onto

Meaning
to match or connect with a particular plan or idea
Example
Your skills **map onto** the company’s long-term vision perfectly.
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grow out

Meaning
to allow hair or nails to become longer naturally
Example
She's **growing out** her hair for a new style.
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strike up

Meaning
to start a conversation or friendship
Example
He easily **strikes up** conversations with strangers.
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watch out

Meaning
to be alert and careful about something dangerous
Example
**Watch out**! There’s a car coming!
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blast out

Meaning
to play music very loudly
Example
The neighbors were **blasting out** heavy metal all night.
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ground yourself

Meaning
to stay connected with reality and remain calm
Example
When stress builds up, I try to **ground myself** by breathing deeply.
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grow through

Meaning
to become stronger or wiser because of difficult experiences
Example
We often **grow through** the pain we experience.
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bounce into the next chance

Meaning
to dive enthusiastically into a new opportunity
Example
She **bounces into the next chance** as soon as a new project appears.
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fact check against

Meaning
to verify information by comparing it with reliable sources
Example
Journalists **fact check against** official records to avoid errors.
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build emotional strength

Meaning
to develop the ability to handle emotional challenges better
Example
Through meditation, you can **build emotional strength** and resilience.
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set out for success

Meaning
to begin a journey or plan with the goal of achieving success
Example
She **set out for success** by creating a clear vision and staying disciplined.
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cope with

Meaning
to manage or deal effectively with something difficult
Example
She found it hard to **cope with** the sudden loss of her job.
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wash away

Meaning
to remove or carry something away with water
Example
The flood **washed away** several houses near the river.
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fire yourself up

Meaning
to make yourself feel excited or motivated about something
Example
He **fired himself up** before the race by listening to his favorite music.
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switch over to

Meaning
to change from one job or career path to another
Example
He **switched over to** software development after studying economics.
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bring in sustainability goals

Meaning
to introduce new environmental or social targets
Example
The firm plans to **bring in sustainability goals** for all departments.
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back up data to

Meaning
to copy information onto a safe location
Example
Reporters **back up data to** the cloud after each story.
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push on through

Meaning
to continue doing something despite difficulties
Example
Even when tired, she decided to **push on through** the pain.
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shrink back

Meaning
to move away from something because of fear
Example
The child **shrank back** when the dog barked loudly.
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help out

Meaning
to assist someone with a task or problem
Example
My father always **helps out** when I have too much work to do.
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look within yourself

Meaning
to examine your thoughts and feelings to find answers or motivation
Example
You need to **look within yourself** to find true happiness.