hold firm
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phrasal-verb

hold firm

Meaning
to stay confident and not let fear or doubt take over
Example
In the face of criticism, she continued to **hold firm** to her beliefs.
phrasal-verb

sync expectations up

Meaning
to make sure everyone understands the same plan
Example
Let's **sync expectations up** before we send the proposal.
phrasal-verb

step toward progress

Meaning
to make progress or advance toward improvement
Example
Each reform is a **step toward progress** in global development.
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

take off in

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

protest against

Meaning
to show opposition to something through public action
Example
Thousands of people **protested against** unfair laws.
phrasal-verb

throw out

Meaning
to get rid of something you no longer need; to discard
Example
We should **throw out** all the old newspapers.
phrasal-verb

step into power

Meaning
to assume an official leadership role
Example
A new coalition **steps into power** after the election.
phrasal-verb

come together on

Meaning
to unite in agreement on a common issue
Example
World leaders **came together on** climate change goals.
phrasal-verb

tie into

Meaning
to connect or link closely with something
Example
This project **ties into** our long-term digital strategy.
phrasal-verb

boost up sales

Meaning
to increase the number of products sold
Example
The new marketing plan aims to **boost up** sales during the holiday season.
phrasal-verb

lean upon

Meaning
to rely on someone for emotional or physical support
Example
You can **lean upon** me whenever you feel down.
phrasal-verb

get down to it

Meaning
to start doing something seriously and with focus
Example
We’ve wasted enough time—let’s **get down to it** and start working.
phrasal-verb

deal back

Meaning
to return a favor or repay someone
Example
She promised to **deal back** the help someday.
phrasal-verb

throw to

Meaning
to pass something to someone by throwing; to hand over responsibility
Example
The host **threw to** the reporter at the scene.
phrasal-verb

fall off

Meaning
to drop from a higher place; to decrease
Example
Sales have **fallen off** since last month.
phrasal-verb

raise consciousness about

Meaning
to make people more aware of an issue or cause
Example
The campaign aims to **raise consciousness about** climate change.
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

team up across departments

Meaning
to collaborate with people from different teams
Example
We **team up across departments** to deliver the sustainability report.
phrasal-verb

throw on

Meaning
to put on clothes quickly and carelessly
Example
She just **threw on** a sweater and ran out the door.
phrasal-verb

shift around

Meaning
to rearrange tasks, people, or resources to suit new situations
Example
We had to **shift around** responsibilities when two team members left.
phrasal-verb

speak out against injustice

Meaning
to express opposition to unfair treatment or actions
Example
Activists continued to **speak out against injustice** despite threats.
phrasal-verb

loosen up

Meaning
to relax your body or mind; to become less tense
Example
You need to **loosen up** and stop being so serious.
phrasal-verb

rise toward excellence

Meaning
to keep improving continuously toward a higher standard
Example
With dedication, anyone can **rise toward excellence**.
phrasal-verb

integrate into

Meaning
to combine one thing with another to make a whole
Example
We will **integrate into** the global digital ecosystem.
phrasal-verb

clean out cache

Meaning
to remove temporary files from a system to free up space
Example
You should **clean out cache** to make your browser faster.
phrasal-verb

take office

Meaning
to begin an official position or duty
Example
The new prime minister will **take office** next week.
phrasal-verb

draw attention to issues

Meaning
to make people notice or focus on important problems
Example
The activist group aims to **draw attention to issues** of global inequality.
phrasal-verb

ride out the storm

Meaning
to stay calm and keep going during a difficult situation
Example
We **ride out the storm** together when deadlines stack up.
phrasal-verb

hold talks with

Meaning
to have formal discussions or negotiations with someone
Example
The foreign ministers agreed to **hold talks with** neighboring countries.
phrasal-verb

switch down

Meaning
to reduce mental or emotional activity to relax
Example
I try to **switch down** my brain before going to bed.
phrasal-verb

relate across

Meaning
to connect with people from other backgrounds through shared understanding
Example
Learning languages helps you **relate across** cultures more easily.
phrasal-verb

roll over

Meaning
to reinvest money from a matured investment into a new one
Example
He decided to **roll over** his fixed deposit for another year.
phrasal-verb

ring back

Meaning
to return a phone call
Example
I’ll **ring back** when I get home.
phrasal-verb

carry down

Meaning
to bring something from a higher place to a lower place
Example
Could you **carry down** that box from the shelf?
phrasal-verb

reach down for

Meaning
to extend one’s hand to help someone get up or reach something
Example
He **reached down for** the child who had fallen.
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

reach out with

Meaning
to offer help or kindness to someone
Example
The volunteers **reached out with** compassion and care.
phrasal-verb

zone in

Meaning
to focus your attention fully on something important
Example
I try to **zone in** when handling complex projects.
phrasal-verb

break into conversation

Meaning
to join an ongoing conversation
Example
He politely **broke into the conversation** to share his opinion.
phrasal-verb

build upon research

Meaning
to use previous studies as a base for innovation
Example
Scientists often **build upon research** to create groundbreaking solutions.
phrasal-verb

sit down to

Meaning
to gather together to share a meal or celebration
Example
Every Friday, our family **sits down to** dinner together.
phrasal-verb

fill in as

Meaning
to temporarily take over someone’s job or position
Example
He will **fill in as** project manager while the current one is on leave.
phrasal-verb

open within

Meaning
to connect with your inner emotions and understand yourself better
Example
Yoga helps me to **open within** and feel peaceful.
phrasal-verb

breathe into peace

Meaning
to inhale deeply while focusing on peace and calmness
Example
Close your eyes and **breathe into peace** to relax your mind.
phrasal-verb

stay true to

Meaning
to remain loyal to your values or beliefs
Example
Always **stay true to** your principles no matter what.
phrasal-verb

channel energy into

Meaning
to direct your effort toward a specific goal
Example
He **channels energy into** creative hobbies to relieve stress.
phrasal-verb

talk things through

Meaning
to discuss a problem thoroughly to reach understanding
Example
They decided to **talk things through** before making any decision.
phrasal-verb

speak up for yourself

Meaning
to express your opinions or defend your feelings confidently
Example
You need to **speak up for yourself** if something feels unfair.
phrasal-verb

learn about traditions

Meaning
to study or become familiar with cultural customs
Example
Tourists should **learn about traditions** before visiting a new country.
phrasal-verb

copy from

Meaning
to take someone else’s work or answers dishonestly
Example
He got caught trying to **copy from** his friend during the test.
phrasal-verb

ease into calmness

Meaning
to gradually relax and let go of anxious tension
Example
Close your eyes and **ease into calmness** with slow breathing.
phrasal-verb

go on

Meaning
to happen or take place
Example
The celebration **went on** until midnight with music and dance.
phrasal-verb

make out to be

Meaning
to claim or pretend something about someone or something
Example
He’s not as rich as he **makes out to be**.
phrasal-verb

point up

Meaning
to emphasize something; to make something more noticeable
Example
This example **points up** the importance of communication.
phrasal-verb

take a break

Meaning
to stop working for a short time to rest
Example
I usually **take a break** around noon.
phrasal-verb

put by

Meaning
to save money for the future
Example
She tries to **put by** a small amount every month.
phrasal-verb

go far

Meaning
to be very successful in life or career
Example
With her talent and dedication, she will definitely **go far**.
phrasal-verb

light up for

Meaning
to become visibly happy or excited when seeing someone or something
Example
Her eyes **lit up for** her little son as he ran to her.
phrasal-verb

look up to

Meaning
to admire or respect someone
Example
I really **look up to** my father for his honesty and kindness.
phrasal-verb

connect across

Meaning
to form relationships or communication across different regions or cultures
Example
The platform helps users **connect across** languages and borders.
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

filter through for

Meaning
to sift carefully to find specific items
Example
Editors **filter through for** reliable sources before running a story.
phrasal-verb

talk on

Meaning
to continue talking for a long time, often unnecessarily
Example
She **talked on** for hours about her vacation.
phrasal-verb

get up

Meaning
to rise from bed after sleeping
Example
She **gets up** right after the alarm goes off.
phrasal-verb

align across

Meaning
to bring strategies or actions in agreement across regions or teams
Example
Global managers **align across** departments to ensure consistent performance.
phrasal-verb

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.
phrasal-verb

step up with

Meaning
to provide leadership or resources when needed
Example
She **steps up with** clear goals whenever the team feels stuck.
phrasal-verb

load up on veggies

Meaning
to eat a lot of vegetables
Example
I **load up on veggies** at lunch so dinner can stay light.
phrasal-verb

zone into calmness

Meaning
to focus your mind completely on peace and relaxation
Example
Meditation helps me **zone into calmness** after stressful meetings.
phrasal-verb

tap into potential

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

kick off with

Meaning
to begin an event or activity with something specific
Example
The festival will **kick off with** a traditional dance performance.
phrasal-verb

put into practice

Meaning
to use knowledge or skills in a real situation
Example
You should **put into practice** what you’ve learned in the course.
phrasal-verb

let down your guard

Meaning
to stop being defensive and allow yourself to feel or connect
Example
When you **let down your guard**, you allow others to truly know you.
phrasal-verb

break limits

Meaning
to go beyond what is normally possible or expected
Example
He **broke limits** by achieving what no one else dared to try.
phrasal-verb

lift someone up

Meaning
to make someone feel more hopeful or encouraged
Example
Her words always **lift me up** when I’m feeling low.
phrasal-verb

collaborate on

Meaning
to work jointly on a specific project or task
Example
Both companies agreed to **collaborate on** the new software product.
phrasal-verb

brush back

Meaning
to push hair away from the face using the hand or brush
Example
She **brushed back** her hair to see more clearly.
phrasal-verb

branch into innovation

Meaning
to expand into creative or innovative areas
Example
The company plans to **branch into innovation** through new tech solutions.
phrasal-verb

ask around about

Meaning
to ask several people for information about something
Example
He’s been **asking around about** the new manager.
phrasal-verb

step up to

Meaning
to take responsibility or initiative; to rise to a challenge
Example
When the manager resigned, she **stepped up to** take his place.
phrasal-verb

pitch ideas in

Meaning
to contribute ideas or suggestions in teamwork
Example
Everyone was encouraged to **pitch ideas in** during the meeting.
phrasal-verb

vote for

Meaning
to choose someone or something in an election
Example
Everyone should **vote for** candidates who value honesty.
phrasal-verb

rise with kindness

Meaning
to overcome negativity with compassion and empathy
Example
Always try to **rise with kindness** even when people hurt you.
phrasal-verb

shut oneself in

Meaning
to isolate oneself from others to avoid stress
Example
He **shut himself in** his office to avoid interruptions.
phrasal-verb

break through pain

Meaning
to overcome emotional suffering or struggle
Example
She managed to **break through pain** and start a new chapter in life.
phrasal-verb

cut out for

Meaning
to be naturally suited for something
Example
She isn’t really **cut out for** long-distance running.
phrasal-verb

move toward

Meaning
to progress or advance in the direction of change or improvement
Example
Societies are slowly **moving toward** greater gender equality.
phrasal-verb

sync across

Meaning
to make sure data or actions are consistent across devices or platforms
Example
All files automatically **sync across** your devices.
phrasal-verb

build up energy

Meaning
to increase your strength or motivation over time
Example
Regular rest helps you **build up energy** for the next day.
phrasal-verb

keep under

Meaning
to control or suppress something or someone
Example
The manager tried to **keep under** control the rising tension.
phrasal-verb

set aside for

Meaning
to reserve a specific time for virtual meetings or work
Example
I’ve **set aside for** an hour every morning to check emails.
phrasal-verb

drive up with

Meaning
to increase results by using a particular lever
Example
They **drive up with** targeted ads during festival weeks.
phrasal-verb

rise early

Meaning
to get up early in the morning regularly
Example
He tries to **rise early** to make the most of his day.
phrasal-verb

let in

Meaning
to allow someone to know your true thoughts or feelings
Example
She rarely **lets anyone in** because she fears getting hurt.
phrasal-verb

bridge over

Meaning
to reduce differences or connect people from different cultures
Example
Cultural exchange programs help **bridge over** misunderstandings between nations.
phrasal-verb

hurry up

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

stand firm on beliefs

Meaning
to stay confident in your values or opinions even when others disagree
Example
Leaders must **stand firm on beliefs** to earn respect.
phrasal-verb

look down on oneself

Meaning
to think poorly of oneself because of guilt or regret
Example
After the mistake, she began to **look down on herself** constantly.
phrasal-verb

shut off

Meaning
to block or stop feeling emotions
Example
He learned to **shut off** his emotions to stay strong.
phrasal-verb

pivot to

Meaning
to change direction or strategy in response to challenges or new opportunities
Example
When their initial product failed, the startup decided to **pivot to** a new market.
phrasal-verb

rise above fear

Meaning
to act bravely despite being afraid
Example
True courage means learning to **rise above fear**.
phrasal-verb

let positivity flow

Meaning
to freely express and share positive emotions
Example
When you smile and help others, you **let positivity flow**.
phrasal-verb

reach milestones

Meaning
to achieve significant points of progress toward a goal
Example
By the end of the year, they had **reached all their milestones**.
phrasal-verb

bottle in

Meaning
to keep emotions inside instead of expressing them
Example
He tends to **bottle in** his sadness rather than share it.
phrasal-verb

delegate to

Meaning
to assign responsibility or tasks to someone else
Example
A good manager knows how to **delegate to** their team members effectively.
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

rally spirits around goals

Meaning
to encourage people to stay motivated about shared targets
Example
Captains **rally spirits around goals** when fatigue sets in late in the quarter.
phrasal-verb

reach over to

Meaning
to extend a gesture of comfort or support
Example
She **reached over to** hold his hand when he started crying.
phrasal-verb

breathe out

Meaning
to slowly exhale to release tension
Example
Take a deep breath and **breathe out** all your worries.
phrasal-verb

turn out for

Meaning
to attend or participate in an event
Example
Thousands of people **turned out for** the annual cultural parade.
phrasal-verb

wolf down

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

adapt to

Meaning
to change your behavior to fit a new situation or culture
Example
It takes patience to **adapt to** a completely different lifestyle.
phrasal-verb

build over

Meaning
to move past a negative feeling or fear by developing confidence
Example
He managed to **build over** his fear of speaking in public.
phrasal-verb

drop away

Meaning
to decrease gradually; to fade or disappear
Example
Attendance at the club meetings has **dropped away** recently.
phrasal-verb

prioritize over

Meaning
to give more importance to one thing than another
Example
You should **prioritize over** urgent tasks before anything else.
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

step forward with

Meaning
to take initiative in offering help or leadership
Example
Several countries **stepped forward with** humanitarian aid.
phrasal-verb

summarize takeaways for

Meaning
to recap key lessons for a person or group
Example
I **summarize takeaways for** the team in a two-minute voice note.
phrasal-verb

put together

Meaning
to assemble or create something by organizing parts
Example
She helped **put together** the entire presentation.