check in with yourself
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phrasal-verb

check in with yourself

Meaning
to pause and reflect on your current emotional state
Example
Take a moment to **check in with yourself** during stressful days.
phrasal-verb

hold up under pressure

Meaning
to remain strong and calm when under stress or pressure
Example
She always **holds up under pressure** and performs her best.
phrasal-verb

focus ahead

Meaning
to concentrate on the future and what lies ahead instead of the past
Example
Let’s **focus ahead** instead of worrying about past mistakes.
phrasal-verb

hold steady at

Meaning
to remain stable at a certain level or value
Example
The country's inflation rate has **held steady at** 5% for the past six months.
idiom

keep something under wraps

Meaning
to keep something secret
Example
They managed to **keep the project under wraps** until the launch day.
idiom

throw someone under the bus

Meaning
to betray or sacrifice someone to save yourself
Example
He **threw his colleague under the bus** to avoid getting fired.
phrasal-verb

adjust within

Meaning
to make internal changes to adapt to new conditions
Example
The team had to **adjust within** the department to meet new expectations.
idiom

run out of bandwidth

Meaning
to have no time or energy left; to be overwhelmed
Example
Sorry, I can’t take another task — I’ve **run out of bandwidth**.
phrasal-verb

reach within

Meaning
to look deep inside yourself for strength or understanding
Example
During hard times, he learned to **reach within** for courage.
phrasal-verb

grow closer

Meaning
to gradually become more emotionally connected
Example
Over the years, we’ve **grown closer** as a family.
phrasal-verb

sit through

Meaning
to stay until the end of something that is long or boring
Example
We had to **sit through** a three-hour seminar on research methods.
phrasal-verb

phase over into

Meaning
to transition gradually from one state into another
Example
We'll **phase over into** hybrid work across the spring.
idiom

take the fifth

Meaning
to refuse to answer a question on the grounds that it may incriminate oneself
Example
When asked about his involvement, he chose to **take the fifth**.
phrasal-verb

lash out with frustration

Meaning
to suddenly express anger or frustration
Example
He **lashed out with frustration** after failing the exam.
idiom

weather the storm

Meaning
to survive a difficult situation
Example
Our company managed to **weather the storm** during the crisis.
idiom

bite the dust

Meaning
to fail or be defeated
Example
Several small startups **bit the dust** last year.
idiom

on shaky ground

Meaning
in an uncertain or unstable situation
Example
His business is **on shaky ground** after the market crash.
phrasal-verb

sit with emotions

Meaning
to allow yourself to feel emotions without trying to change them
Example
She learned to **sit with her emotions** instead of avoiding them.
phrasal-verb

embrace your journey

Meaning
to accept and appreciate your personal process of growth and healing
Example
It’s important to **embrace your journey**, even when it’s difficult.
phrasal-verb

step down from office

Meaning
to resign from an important position
Example
The president agreed to **step down from office** after months of pressure.
idiom

scare someone half to death

Meaning
to frighten someone very badly
Example
That spider **scared me half to death**!
idiom

turn the corner

Meaning
to pass a difficult stage and begin to improve
Example
After months of losses, the company finally **turned the corner**.
phrasal-verb

send out

Meaning
to distribute or send invitations to people
Example
We need to **send out** the invitations by tomorrow.
idiom

tear one’s hair out

Meaning
to be extremely worried or upset
Example
She was **tearing her hair out** trying to find her lost keys.
phrasal-verb

put up with

Meaning
to tolerate or endure something unpleasant
Example
I can't **put up with** his rude behavior anymore.
idiom

pull your weight

Meaning
to do your fair share of work
Example
Everyone needs to **pull their weight** if we want to finish this project on time.
phrasal-verb

bring in line with

Meaning
to make something conform to a standard or policy
Example
The company updated its IT systems to **bring them in line with** global data security standards.
idiom

rope in

Meaning
to persuade someone to join an activity
Example
They **roped me in** to help with the charity event.
phrasal-verb

stand united for

Meaning
to act together in support of a cause or issue
Example
Nations must **stand united for** peace and prosperity.
idiom

engagement rate

Meaning
a measure of how actively people interact with online content
Example
Our **engagement rate** doubled after using video posts.
idiom

better safe than sorry

Meaning
It’s wiser to be cautious than to take risks and regret later.
Example
I always double-check the locks — **better safe than sorry**.
phrasal-verb

delight in

Meaning
to take great pleasure in something
Example
She **delights in** making people laugh.
idiom

press ahead

Meaning
to continue with determination despite obstacles
Example
Let’s **press ahead** even if the timeline shifts.
idiom

one in a million

Meaning
very special or rare
Example
Her kindness makes her **one in a million**.
phrasal-verb

leave out

Meaning
to omit or not include something in writing or speech
Example
Don't **leave out** important details when you write the summary.
phrasal-verb

cut out

Meaning
to stop using or doing something completely; to eliminate
Example
We need to **cut out** fossil fuels to slow down global warming.
idiom

stick together

Meaning
to stay close and support each other
Example
In tough times, good friends **stick together**.
idiom

play a pivotal role

Meaning
to play an important part in something
Example
She played a **pivotal role** in the success of the team.
phrasal-verb

slow down

Meaning
to do things more calmly or at a relaxed pace
Example
You should **slow down** and take time to rest when you feel stressed.
phrasal-verb

make it up to

Meaning
to do something good to make someone forgive you
Example
I’ll **make it up to** you for missing your party.
idiom

lose ground

Meaning
to lose advantage or control in a situation
Example
During the talks, one side began to **lose ground** quickly.
idiom

on your plate

Meaning
something that is your responsibility or job to handle
Example
I have too much **on my plate** right now with all the projects.
phrasal-verb

shade in concepts

Meaning
to add tone or detail to drawings of ideas
Example
Designers **shade in concepts** to show light and depth in the sketch.
phrasal-verb

bring over

Meaning
to persuade someone to your point of view
Example
I finally **brought her over** to my side of the argument.
idiom

hit the airwaves

Meaning
to start being broadcast on television or radio
Example
The new talk show will **hit the airwaves** next week.
phrasal-verb

show around

Meaning
to give someone a guided tour of a place
Example
I will **show around** our office to the new interns.
phrasal-verb

open yourself emotionally

Meaning
to allow yourself to feel and express emotions freely
Example
It's not easy to **open yourself emotionally** after being hurt.
idiom

get along with someone

Meaning
to have a friendly relationship with someone
Example
They really **get along with each other** and are always laughing.
idiom

feeling blue

Meaning
to feel sad or depressed
Example
She’s been **feeling blue** all day.
idiom

make an example of someone

Meaning
to punish someone to warn others
Example
The boss **made an example of** the dishonest employee.
phrasal-verb

speak for unity

Meaning
to express opinions promoting global harmony and understanding
Example
Leaders often **speak for unity** at international forums.
idiom

opt in

Meaning
to choose to participate
Example
Employees can **opt in** to the wellness program.
phrasal-verb

show up as

Meaning
to appear in a particular way or form
Example
Your mistake **shows up as** a red mark on the report.
idiom

take the stage

Meaning
to begin performing or speaking publicly
Example
The new actor will **take the stage** for the first time tonight.
phrasal-verb

draw confidence from experience

Meaning
to gain self-assurance by learning from past events
Example
You can **draw confidence from experience** and handle new challenges better.
idiom

the writing on the wall

Meaning
a sign that something bad will happen soon
Example
When sales started falling, the manager saw **the writing on the wall**.
phrasal-verb

rise up

Meaning
to stand and act against challenges or difficulties
Example
We must **rise up** and face the challenges together.
phrasal-verb

embrace change

Meaning
to accept and welcome emotional or life changes positively
Example
To grow emotionally, you must **embrace change** with courage.
idiom

over it

Meaning
no longer interested or affected by something
Example
I'm totally **over it** now.
phrasal-verb

clamp down on corruption

Meaning
to take strong action to stop something harmful or illegal
Example
The new government promised to **clamp down on corruption** across all departments.
idiom

face the music

Meaning
to accept criticism or punishment for something you have done
Example
You made a mistake, and now you have to **face the music**.
phrasal-verb

look ahead

Meaning
to think about the future instead of the past
Example
Instead of regretting, **look ahead** and plan your next move.
phrasal-verb

deal across

Meaning
to trade or exchange across parties
Example
The companies **dealt across** several industries.
idiom

step up one’s game

Meaning
to improve one’s effort or performance
Example
If you want that promotion, you need to **step up your game**.
idiom

carry the world on your shoulders

Meaning
to feel responsible for everything; to take on too much stress
Example
You can’t **carry the world on your shoulders**; learn to share the load.
phrasal-verb

get lost

Meaning
to lose one's way
Example
We **got lost** in the small streets of Venice.
idiom

bury the lead

Meaning
to hide the most important part of the story
Example
Don’t **bury the lead**—mention the main point first.
idiom

open up about

Meaning
to share personal thoughts or feelings
Example
He finally **opened up about** the project stress.
phrasal-verb

open up to challenges

Meaning
to be willing to face or accept difficult situations with confidence
Example
If you want to grow, you must **open up to challenges** instead of avoiding them.
idiom

fib

Meaning
a small or trivial lie
Example
It was just a little **fib**, nothing serious.
phrasal-verb

speak out for justice

Meaning
to publicly support fairness or equality
Example
The ambassador **spoke out for justice** in his UN speech.
phrasal-verb

shut down

Meaning
to turn off a computer or system
Example
Make sure to **shut down** your computer before leaving.
idiom

trust someone as far as you can throw them

Meaning
to not trust someone much
Example
I wouldn’t **trust him as far as I can throw him**.
phrasal-verb

do up like a dog’s dinner

Meaning
to dress or decorate in an exaggerated or showy way
Example
She was **done up like a dog’s dinner** for the party.
idiom

have words with

Meaning
to argue or disagree with someone
Example
She **had words with** her boss about the new schedule.
idiom

drop a bombshell

Meaning
to announce something shocking or unexpected
Example
She **dropped a bombshell** by quitting her job.
idiom

wipe out

Meaning
to eliminate something completely
Example
One bug can **wipe out** hours of unsaved work.
idiom

olive branch

Meaning
a gesture of peace or reconciliation
Example
The president extended an **olive branch** by inviting his rival to the summit.
idiom

Out to pasture

Meaning
To retire someone or something from active use.
Example
The old manager was finally **put out to pasture** last year.
phrasal-verb

switch off mentally

Meaning
to stop thinking about work or problems for a while
Example
On weekends, I try to **switch off mentally** and enjoy time with my family.
idiom

a tough decision to make

Meaning
a decision that is difficult to make because of the potential consequences
Example
Choosing between two job offers was **a tough decision to make**.
idiom

make a splash

Meaning
to attract a lot of attention or make a strong impression
Example
The new product launch really **made a splash** in the market.
idiom

feeling low

Meaning
feeling depressed or unhappy
Example
I’ve been **feeling low** lately due to stress.
phrasal-verb

bottle emotions

Meaning
to keep emotions hidden instead of expressing them
Example
She tends to **bottle emotions** instead of talking about them.
idiom

a wake-up call

Meaning
an event that makes someone realize they need to change
Example
Losing his job was a **wake-up call** for him.
idiom

turn a corner

Meaning
to begin to improve after a difficult period
Example
Things started to **turn a corner** after the new management took over.
phrasal-verb

own your progress

Meaning
to take pride in and acknowledge your personal growth
Example
You should **own your progress** and celebrate every small win.
idiom

keep the fire burning

Meaning
to stay motivated and passionate about something
Example
Even after failure, he managed to **keep the fire burning**.
idiom

put in a good word for someone

Meaning
to say something positive about someone in order to help them
Example
I will **put in a good word for you** with the manager.
phrasal-verb

lead the way for

Meaning
to create an example that others can follow
Example
Community leaders **lead the way for** safer streets by volunteering weekends.
phrasal-verb

call in for

Meaning
to join a remote session for a specific purpose
Example
Drivers **call in for** updates when weather turns rough.
idiom

tough cookie

Meaning
a strong and determined person
Example
She’s a **tough cookie** who never gives up easily.
idiom

blow off steam

Meaning
to express anger or frustration so that you feel better
Example
He went for a run to **blow off steam** after the argument.
idiom

wallflower

Meaning
a shy person who avoids social activities
Example
She used to be a **wallflower**, but now she’s more confident.
idiom

the buck stops here

Meaning
I am the one responsible; I will take responsibility.
Example
**The buck stops here**, and I will handle the mistake personally.
phrasal-verb

sign up

Meaning
to register or create an account on a website
Example
You should **sign up** to receive our newsletter.
phrasal-verb

pair program through

Meaning
to work on code together until a problem is solved
Example
We **pair program through** tricky bugs to keep velocity steady.
phrasal-verb

start out

Meaning
to begin one’s career or business journey
Example
He **started out** as a small investor before becoming a venture capitalist.
idiom

paint a rosy picture

Meaning
to describe something in an overly optimistic way
Example
The guide **painted a rosy picture** of the museum's future.
idiom

set an example

Meaning
to behave in a way that others should follow
Example
A true leader **sets an example** for others to follow.
idiom

a brave face

Meaning
to pretend to be brave when you are actually scared or worried
Example
She put on **a brave face** despite feeling nervous inside.
phrasal-verb

bounce back after

Meaning
to recover from failure or setback quickly
Example
He managed to **bounce back after** losing his job.
idiom

dance the night away

Meaning
to dance for a long time, especially during a celebration
Example
Everyone **danced the night away** at the wedding reception.
idiom

rack your brains

Meaning
to think very hard about something
Example
I had to **rack my brains** to remember her name.
idiom

weak link

Meaning
the most vulnerable or insecure part of a system
Example
Humans are often the **weak link** in cybersecurity.
idiom

have a stake in

Meaning
to have an interest or investment in something
Example
She has a **stake in** the company's success.
phrasal-verb

kick off innovation projects

Meaning
to begin innovation initiatives
Example
The firm will **kick off innovation projects** next quarter.
idiom

balance of trade

Meaning
the difference between a country's exports and imports
Example
A negative **balance of trade** can weaken a nation's currency.
idiom

leave a carbon footprint

Meaning
to cause pollution or environmental impact through daily activities
Example
Flying frequently can **leave a large carbon footprint**.
phrasal-verb

sign off from

Meaning
to stop participating in an online meeting or platform
Example
I **sign off from** chat at six to spend time with my kids.
phrasal-verb

hold on to hope

Meaning
to not give up believing that things will get better
Example
No matter how dark it seems, **hold on to hope**.
idiom

Go out on a limb

Meaning
to take a risk by supporting something or someone
Example
He **went out on a limb** by recommending her for the job.
phrasal-verb

lay down terms

Meaning
to state the rules or conditions of an agreement
Example
Each country must **lay down terms** before signing the treaty.
phrasal-verb

work out agreements

Meaning
to reach a negotiated settlement or deal
Example
The trade ministers managed to **work out agreements** after long discussions.
idiom

no rocket scientist

Meaning
not very intelligent; not a genius
Example
He’s **no rocket scientist**, but he works hard.
phrasal-verb

lay aside savings

Meaning
to save money for future use
Example
Families are advised to **lay aside savings** during good times.
idiom

come out of one's shell

Meaning
to become more outgoing or confident
Example
She used to be shy, but now she has finally **come out of her shell**.
phrasal-verb

open with

Meaning
to begin something by doing or saying something specific
Example
He **opened with** a personal story to connect with the audience.
idiom

big data

Meaning
Extremely large data sets that may be analyzed computationally to reveal patterns, trends, and associations.
Example
The company uses **big data** to improve customer experience.
idiom

get it right

Meaning
to do something correctly after making a mistake
Example
It took a few tries, but she finally **got it right**.
idiom

in a word

Meaning
used to give a brief and clear summary
Example
The movie was, **in a word**, amazing.