dwell upon
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phrasal-verb

dwell upon

Meaning
to think or talk too much about something unpleasant that happened in the past
Example
She tends to **dwell upon** her past mistakes instead of moving on.
phrasal-verb

listen to

Meaning
to pay attention to what someone feels or says with empathy
Example
Sometimes all a person needs is someone to **listen to** them.
phrasal-verb

keep at

Meaning
to continue doing something with determination
Example
If you **keep at** your practice, you’ll master it soon.
phrasal-verb

stand resilient

Meaning
to remain strong and recover quickly from difficulties
Example
Communities must **stand resilient** in the face of tragedy.
phrasal-verb

argue with

Meaning
to disagree or fight verbally with someone
Example
My brother often **argues with** me about household chores.
phrasal-verb

ease back into

Meaning
to return to a task or routine gradually after stress or break
Example
After the holidays, I’m trying to **ease back into** my work routine.
phrasal-verb

think through problems

Meaning
to carefully consider all aspects of an issue before deciding
Example
Before answering, always **think through problems** clearly.
phrasal-verb

build discipline

Meaning
to develop good habits and control over one’s actions
Example
Meditation helps you **build discipline** over your thoughts.
phrasal-verb

work around challenges

Meaning
to find a way to deal with or bypass difficulties during change
Example
We had to **work around challenges** to complete the migration.
phrasal-verb

fit into society

Meaning
to become accepted or comfortable within a new social environment
Example
Newcomers often struggle to **fit into society** when they move abroad.
phrasal-verb

take effect

Meaning
to start being used or enforced
Example
The new tax regulations will **take effect** from January.
phrasal-verb

tune in to others

Meaning
to pay attention to and understand others’ emotions
Example
Emotionally intelligent people **tune in to others** naturally.
phrasal-verb

break through fear

Meaning
to overcome strong emotional barriers like fear or anxiety
Example
He finally **broke through his fear** and spoke in public.
phrasal-verb

push back on

Meaning
to resist or challenge a proposal or action
Example
Citizens **push back on** the policy until leaders revise it.
phrasal-verb

fill your heart with gratitude

Meaning
to focus on the things you are thankful for
Example
Every morning, **fill your heart with gratitude** to start the day right.
phrasal-verb

blow up with anger

Meaning
to suddenly become very angry
Example
He **blew up with anger** when he heard the news.
phrasal-verb

follow on from

Meaning
to happen or result from something that was done earlier
Example
This report **follows on from** our last quarter’s findings.
phrasal-verb

lean forward

Meaning
to show interest and emotional engagement in a conversation
Example
She **leaned forward** and listened carefully to her friend’s worries.
phrasal-verb

celebrate wins with

Meaning
to mark achievements alongside someone
Example
We **celebrate wins with** a quick message in the team chat.
phrasal-verb

use sparingly

Meaning
to use something in small or limited amounts
Example
Please **use** the office supplies **sparingly** until the next order arrives.
phrasal-verb

splash out on

Meaning
to spend a lot of money on something special
Example
She **splashed out on** a designer handbag for her birthday.
phrasal-verb

chart a course for

Meaning
to create a clear plan toward a goal
Example
Directors **chart a course for** long-term growth at the retreat.
phrasal-verb

move toward leadership

Meaning
to progress in your career to take leadership roles
Example
With her experience, she’s ready to **move toward leadership**.
phrasal-verb

delve in

Meaning
to explore or investigate deeply
Example
The scientist decided to **delve in** to the mysteries of the deep sea.
phrasal-verb

speak up on

Meaning
to express one's opinion openly about a topic
Example
Experts **speak up on** the importance of cross-cultural dialogue.
phrasal-verb

climb back

Meaning
to recover a previous position after losing it
Example
Stock prices have started to **climb back** after the market crash.
phrasal-verb

wolf down

Meaning
to eat something very quickly and greedily
Example
He **wolfed down** his lunch in five minutes.
phrasal-verb

blend with

Meaning
to mix harmoniously with something; to integrate smoothly
Example
Immigrants often try to **blend with** the local culture while keeping their traditions alive.
phrasal-verb

set forth

Meaning
to present or explain an idea or proposal clearly
Example
The president **set forth** his vision for the nation’s economic future.
phrasal-verb

take heart from

Meaning
to gain comfort or courage because of something
Example
Volunteers **take heart from** every thank-you message they receive.
phrasal-verb

climb toward

Meaning
to make steady progress toward a higher position or goal
Example
He is **climbing toward** the top position in his company.
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ring in

Meaning
to call by phone to report information
Example
Listeners were asked to **ring in** with their opinions.
phrasal-verb

exchange ideas

Meaning
to share thoughts and opinions with others; to discuss concepts
Example
Students **exchange ideas** about traditions during the cultural fair.
phrasal-verb

take over leadership

Meaning
to assume control or authority in an organization or team
Example
When the director retired, his deputy **took over leadership** smoothly.
phrasal-verb

bring to light

Meaning
to reveal something that was hidden or unclear
Example
Therapy helped him **bring to light** the real source of his anger.
phrasal-verb

calm down after

Meaning
to relax or become less angry after being upset
Example
It took him a while to **calm down after** the argument.
phrasal-verb

shake off pressure

Meaning
to get rid of tension or stress and regain focus
Example
He took a deep breath to **shake off pressure** before starting his speech.
phrasal-verb

bounce back after

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

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.
phrasal-verb

lace up for

Meaning
to tie your shoes or gear in preparation for something
Example
I **lace up for** my morning run as soon as the sun comes up.
phrasal-verb

stand over to

Meaning
to transfer or carry something to another time or situation
Example
The discussion will be **stood over to** next week.
phrasal-verb

fit into

Meaning
to become part of a group or situation easily; to adjust to a new environment
Example
It took me a few weeks to **fit into** the new office culture.
phrasal-verb

step into your power

Meaning
to embrace your strength, potential, and confidence fully
Example
She finally decided to **step into her power** and take charge of her life.
phrasal-verb

build self-discipline

Meaning
to develop control over one’s actions and emotions
Example
He started to **build self-discipline** by waking up early every day.
phrasal-verb

stand up under

Meaning
to endure stress or criticism without breaking down
Example
She **stood up under** the criticism and stayed confident.
phrasal-verb

speed up

Meaning
to go faster; to increase speed
Example
You need to **speed up** if you want to overtake that car.
phrasal-verb

circle the wagons

Meaning
to come together to protect the group from criticism
Example
Fans **circle the wagons** when the coach faces unfair blame.
phrasal-verb

scale back on

Meaning
to reduce the amount of something you use or do
Example
We've **scaled back on** paper prints to cut waste.
phrasal-verb

reflect on mistakes

Meaning
to think carefully about what went wrong and learn from it
Example
It’s healthy to **reflect on mistakes** and grow from them.
phrasal-verb

give credit for

Meaning
to acknowledge someone’s effort or contribution positively
Example
He always **gives credit for** others’ good ideas.
phrasal-verb

speak out for nature

Meaning
to publicly express concern or support for environmental protection
Example
Celebrities are using their platforms to **speak out for nature**.
phrasal-verb

cut down on costs

Meaning
to reduce expenses or spending
Example
The government is trying to **cut down on costs** to stabilize the economy.
phrasal-verb

eat out

Meaning
to eat at a restaurant instead of at home
Example
We decided to **eat out** tonight.
phrasal-verb

hurry up

Meaning
to do something faster
Example
You need to **hurry up** if you want to catch the train.
phrasal-verb

move forward with

Meaning
to continue progressing with a plan or idea
Example
After months of preparation, they decided to **move forward with** the project.
phrasal-verb

map out a plan

Meaning
to carefully plan or design steps to achieve a goal
Example
She **mapped out a plan** for reaching her five-year career goals.
phrasal-verb

spell out

Meaning
to explain something clearly and in detail
Example
Could you **spell out** what you mean by that term?
phrasal-verb

run for

Meaning
to compete in an election for a political position
Example
He plans to **run for** president next year.
phrasal-verb

look into research

Meaning
to study or investigate something deeply
Example
You need to **look into research** materials before writing your paper.
phrasal-verb

phase out restrictions

Meaning
to gradually remove limitations on trade
Example
The country plans to **phase out restrictions** on foreign imports over five years.
phrasal-verb

run behind schedule

Meaning
to be late or delayed in finishing something
Example
The construction team is **running behind schedule** because of heavy rain.
phrasal-verb

throw down

Meaning
to drop something forcefully; to challenge someone
Example
He **threw down** his gloves and walked out angrily.
phrasal-verb

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.
phrasal-verb

back up data

Meaning
to make a copy of data to prevent loss
Example
It’s important to regularly **back up data** on your computer.
phrasal-verb

tie up in

Meaning
to have money invested in something and not easily available
Example
Most of their capital is **tied up in** real estate.
phrasal-verb

lend support to

Meaning
to give help or approval to something
Example
Many celebrities **lend support to** environmental causes.
phrasal-verb

take part

Meaning
to participate or be involved in an activity
Example
Many people **take part** in the annual marathon as a hobby.
phrasal-verb

win over voters

Meaning
to persuade people to support you or your ideas
Example
The candidate tried to **win over voters** with promises of reform.
phrasal-verb

check out for the day

Meaning
to finish work and mentally leave for the rest of the day
Example
Once my reports are sent, I **check out for the day** and rest.
phrasal-verb

budget for

Meaning
to plan how much money will be needed for something
Example
We need to **budget for** our new marketing campaign.
phrasal-verb

dress for

Meaning
to wear clothes suitable for a particular situation
Example
You should **dress for** success when going to a job interview.
phrasal-verb

spread out

Meaning
to extend over a large area; to reach many people
Example
The news **spread out** quickly across social media.
phrasal-verb

live up to promises

Meaning
to act according to what one has promised or expected
Example
Great leaders always **live up to** their promises.
phrasal-verb

cut back on imports

Meaning
to reduce the amount of goods bought from abroad
Example
The country decided to **cut back on imports** to improve its trade balance.
phrasal-verb

burst out

Meaning
to suddenly start laughing or crying due to surprise or emotion
Example
She **burst out** laughing when she saw his funny costume.
phrasal-verb

pick apart

Meaning
to criticize something in detail
Example
The reviewer **picked apart** the movie for its weak plot.
phrasal-verb

help out with

Meaning
to assist someone in completing a task or responsibility
Example
Many volunteers **helped out with** the food distribution program.
phrasal-verb

bring about change

Meaning
to cause something to happen; to make change occur
Example
A good leader can bring about change in any organization.
phrasal-verb

climb toward success

Meaning
to make steady progress toward achieving success
Example
Through hard work and persistence, she continues to **climb toward success**.
phrasal-verb

cut down

Meaning
to eat or use less of something
Example
He’s trying to **cut down** his sugar intake.
phrasal-verb

ease inflation

Meaning
to make inflation less severe or reduce price pressure
Example
Rising interest rates can help **ease inflation** over time.
phrasal-verb

pay someone off

Meaning
to give someone money to make them leave or stop working for you
Example
They **paid him off** after ten years of service.
phrasal-verb

find over to

Meaning
to move or transfer attention or focus to something new
Example
She quickly **found over to** another topic when things got awkward.
phrasal-verb

benefit from

Meaning
to gain an advantage or profit through something
Example
Many developing nations **benefit from** global trade agreements.
phrasal-verb

chill yourself out

Meaning
to make yourself calm and relaxed
Example
You need to **chill yourself out** instead of worrying about everything.
phrasal-verb

laugh off trouble

Meaning
to stay positive by joking about problems
Example
She **laughs off trouble** when flight delays throw off plans.
phrasal-verb

step out of fear

Meaning
to overcome fear and act with courage
Example
He **stepped out of fear** and started his own business.
phrasal-verb

drop off at

Meaning
to leave someone or something at a specific place
Example
The taxi **dropped us off at** the airport gate.
phrasal-verb

cash out

Meaning
to sell an investment for money
Example
He decided to **cash out** his stocks when the prices were high.
phrasal-verb

catch at

Meaning
to try to grab something quickly; to take advantage of an opportunity suddenly
Example
He **caught at** the rope before he fell off the boat.
phrasal-verb

go crazy for

Meaning
to like something very much
Example
Fans **go crazy for** his new songs.
phrasal-verb

step up for responsibility

Meaning
to take on a challenge or responsibility willingly
Example
Leaders must **step up for responsibility** when the situation demands it.
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take on challenges

Meaning
to accept and deal with difficult tasks confidently
Example
Employees who **take on challenges** tend to grow faster in their careers.
phrasal-verb

go through customs

Meaning
to complete security and document checks when entering a country
Example
Budget extra time to **go through customs** at busy airports.
phrasal-verb

phase in recovery

Meaning
to introduce recovery measures gradually over time
Example
The government decided to **phase in recovery** policies to avoid economic shocks.
phrasal-verb

point behind

Meaning
to indicate something located at the back
Example
He **pointed behind** to show the exit door.
phrasal-verb

move down

Meaning
to go to a lower position, level, or rank
Example
He had to **move down** to a smaller apartment to save money.
phrasal-verb

trim down

Meaning
to make something smaller or more efficient by removing unnecessary parts or expenses
Example
Companies **trim down** their budgets to survive during recessions.
phrasal-verb

go straight

Meaning
to continue moving forward without turning
Example
Just **go straight** for two blocks and you’ll see the park on your right.
phrasal-verb

shift perspective

Meaning
to change the way you think about failure
Example
Try to **shift perspective** and see failure as a learning step.
phrasal-verb

be touched by

Meaning
to feel emotional because of someone’s kindness
Example
I was really **touched by** your kind words.
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carry yourself with

Meaning
to present yourself in a confident and dignified way
Example
He always **carries himself with** confidence and calmness.
phrasal-verb

center yourself

Meaning
to find balance and emotional calm within yourself
Example
Meditation helps her **center herself** when she feels stressed.
phrasal-verb

chat with

Meaning
to talk informally with someone
Example
She loves to **chat with** new people at social events.
phrasal-verb

speak up for

Meaning
to defend or support yourself or someone else confidently
Example
You need to **speak up for** yourself when you know you’re right.
phrasal-verb

work through feelings

Meaning
to process emotions patiently so you understand them
Example
Therapists help clients **work through feelings** after setbacks.
phrasal-verb

get through with

Meaning
to successfully communicate or be understood by someone
Example
It’s hard to **get through with** people when there’s a language barrier.
phrasal-verb

come over

Meaning
to visit someone's house
Example
Why don’t you **come over** for lunch tomorrow?
phrasal-verb

wait up

Meaning
to stay awake until someone arrives
Example
Don’t **wait up** for me, I might be late tonight.
phrasal-verb

track down errors

Meaning
to find the source of mistakes or problems
Example
Our developers worked late to **track down errors** in the system.
phrasal-verb

come up short

Meaning
to fail to meet a goal or expectation
Example
The team **came up short** in the final minutes of the game.
phrasal-verb

trip up on

Meaning
to make a mistake when dealing with something difficult
Example
She **tripped up on** the hardest part of the puzzle.
phrasal-verb

sit with

Meaning
to accept and experience emotions without rushing to fix them
Example
When you’re sad, just **sit with** your feelings for a while.
phrasal-verb

wind up with

Meaning
to end up in a particular situation or condition; to result in
Example
If you keep skipping breaks, you might **wind up with** burnout.
phrasal-verb

pour out your heart

Meaning
to express all your emotions and thoughts freely to someone
Example
She **poured out her heart** to her best friend after the breakup.
phrasal-verb

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.
phrasal-verb

settle into

Meaning
to become comfortable in a new place or routine
Example
After a few months, she finally **settled into** her new role as manager.
phrasal-verb

cut down on distractions

Meaning
to reduce things that take your attention away
Example
He’s trying to **cut down on distractions** to stay focused.
phrasal-verb

hang in

Meaning
to stay strong and not give up despite difficulties
Example
When life gets hard, you just have to **hang in** and stay positive.
phrasal-verb

reach out within

Meaning
to connect with people inside an organization for collaboration
Example
Leaders need to **reach out within** to build trust among teams.
phrasal-verb

layer on

Meaning
to add layers or levels to a piece of art or design
Example
He **layered on** different textures to make the painting richer.