hold in emotions
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phrasal-verb

hold in emotions

Meaning
to stop yourself from showing what you feel
Example
He tried to **hold in his emotions** during the meeting.
phrasal-verb

embrace change

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

hold out negotiations

Meaning
to continue discussions or resist giving in during talks
Example
The rebels **held out negotiations** until their demands were met.
phrasal-verb

delve into

Meaning
to explore something deeply and thoroughly
Example
The paper **delves into** the social implications of the policy.
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

run off

Meaning
to leave suddenly; to make copies of something
Example
He **ran off** without saying goodbye.
phrasal-verb

break through bias

Meaning
to overcome prejudices and unfair judgments
Example
Training programs help employees **break through bias** in hiring decisions.
phrasal-verb

read over

Meaning
to check something by reading it again
Example
Can you **read over** my essay and tell me what you think?
phrasal-verb

talk back

Meaning
to reply rudely; to argue with authority
Example
Don’t **talk back** to your teacher like that!
phrasal-verb

give rise to

Meaning
to cause or inspire the creation of new cultural customs
Example
The migration of people **gave rise to** a blend of new cultural practices.
phrasal-verb

fight off

Meaning
to resist or defend against illness or attack
Example
She’s trying to **fight off** a cold before her trip.
phrasal-verb

stay motivated

Meaning
to keep one’s enthusiasm and energy high
Example
Regular feedback helps employees **stay motivated**.
phrasal-verb

move past hurt

Meaning
to recover emotionally from a painful experience
Example
It took her years to **move past hurt** and trust again.
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

zone back

Meaning
to return mental focus after distraction or stress
Example
After a short break, I managed to **zone back** into my work.
phrasal-verb

simmer with frustration

Meaning
to feel anger or annoyance that is not fully expressed
Example
She **simmered with frustration** after failing the exam.
phrasal-verb

put down

Meaning
to place something on a surface; to criticize or insult someone
Example
He **put down** his bag and sat on the chair.
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

freeze with shock

Meaning
to be unable to move because of sudden fear or surprise
Example
He **froze with shock** when he saw the accident.
phrasal-verb

pick out of

Meaning
to choose from a group
Example
She was **picked out of** hundreds of applicants.
phrasal-verb

step inside

Meaning
to enter a place, especially a building or room
Example
Please **step inside** and have a seat.
phrasal-verb

sleep off

Meaning
to sleep in order to recover from something like fatigue or hangover
Example
He’s trying to **sleep off** the tiredness from last night’s work.
phrasal-verb

rise through emotions

Meaning
to grow stronger by learning from emotional experiences
Example
We can **rise through emotions** and become wiser each time.
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

dip into

Meaning
to use part of your savings for something
Example
I had to **dip into** my savings to cover the repair costs.
phrasal-verb

break down in

Meaning
to lose control of emotions due to fear or stress
Example
He **broke down in** tears after hearing the scary news.
phrasal-verb

speak out against

Meaning
to publicly express opposition to something
Example
Many citizens **spoke out against** the unfair law.
phrasal-verb

open the heart to

Meaning
to express your honest emotions to someone
Example
He finally **opened his heart to** his parents.
phrasal-verb

brace yourself for

Meaning
to mentally prepare for something challenging or frightening
Example
Take a breath and **brace yourself for** the tough conversation.
phrasal-verb

set up for

Meaning
to prepare or arrange something for an event
Example
They started to **set up for** the cultural fair early in the morning.
phrasal-verb

adhere to

Meaning
to follow or obey a rule, law, or belief strictly
Example
All organizations must **adhere to** government policies.
phrasal-verb

breathe out

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

write in

Meaning
to send a written complaint or opinion
Example
Many viewers **wrote in** to complain about the poor sound quality.
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

keep alive

Meaning
to make sure cultural traditions continue to exist
Example
Artists work hard to **keep alive** the spirit of folk art.
phrasal-verb

slip out

Meaning
to say something unintentionally
Example
The secret just **slipped out** during the chat.
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

sleep through

Meaning
to continue sleeping despite noise or other disturbances
Example
I **slept through** the thunderstorm last night.
phrasal-verb

drain away pressure

Meaning
to slowly release mental or emotional pressure
Example
Talking to a friend helps me **drain away pressure** after a long day.
phrasal-verb

reach for higher goals

Meaning
to aim or strive for greater success or achievements
Example
She’s always encouraged her team to **reach for higher goals**.
phrasal-verb

work for

Meaning
to be employed by someone or an organization
Example
I **work for** a multinational company in Dhaka.
phrasal-verb

stay true to goals

Meaning
to remain faithful and consistent toward your objectives
Example
He always **stays true to goals** no matter the challenges.
phrasal-verb

celebrate with others

Meaning
to join in the cultural festivities of people from other backgrounds
Example
We should **celebrate with others** to appreciate their culture and values.
phrasal-verb

look out for one another

Meaning
to care for and protect others in the team
Example
Good teams always **look out for one another**.
phrasal-verb

scale down

Meaning
to reduce the size, cost, or extent of something
Example
Due to rising costs, the company had to **scale down** its expansion plans.
phrasal-verb

send out

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

hold in check

Meaning
to control strong emotions before reacting
Example
He tried to **hold in check** his frustration during the meeting.
phrasal-verb

run over

Meaning
to repeat or review something you said to clarify or apologize
Example
Let me **run over** what I said to make sure you understand my apology.
phrasal-verb

run out of cash

Meaning
to have no money left to continue operations or activities
Example
Many small businesses **run out of cash** during prolonged recessions.
phrasal-verb

stay put

Meaning
to remain in the same place and wait
Example
**Stay put** until I get back.
phrasal-verb

focus on strengths

Meaning
to concentrate on your positive qualities and abilities
Example
Try to **focus on strengths** instead of weaknesses.
phrasal-verb

phase in innovation

Meaning
to introduce innovation gradually
Example
They decided to **phase in innovation** to minimize disruption.
phrasal-verb

give back

Meaning
to return something to someone
Example
Don’t forget to **give back** the book you borrowed.
phrasal-verb

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.
phrasal-verb

come through with

Meaning
to produce or achieve something that was promised or expected
Example
The company finally **came through with** the funding they had promised.
phrasal-verb

follow up right away

Meaning
to respond immediately after receiving a message
Example
I **follow up right away** when a client shares new requirements.
phrasal-verb

refresh talking points

Meaning
to update the main ideas you plan to discuss
Example
Hosts **refresh talking points** before each community webinar.
phrasal-verb

take over responsibilities

Meaning
to start having control or responsibility for something
Example
After the manager resigned, she **took over responsibilities** temporarily.
phrasal-verb

step in for

Meaning
to take someone’s place to handle a situation
Example
The manager had to **step in for** the team leader during the crisis.
phrasal-verb

honor where you come from

Meaning
to show respect for your cultural roots
Example
Artists **honor where they come from** by weaving family stories into their work.
phrasal-verb

agree upon

Meaning
to reach a shared understanding or decision on something
Example
Both nations **agreed upon** a trade policy that benefits their people.
phrasal-verb

pause within

Meaning
to take a mental break and observe your feelings before reacting
Example
He learned to **pause within** before saying something hurtful.
phrasal-verb

look beneath

Meaning
to explore the deeper meaning or reason behind your thoughts or actions
Example
You need to **look beneath** your anger to find what’s really hurting you.
phrasal-verb

dig for facts

Meaning
to search carefully to discover true information
Example
Investigators **dig for facts** when a report seems unclear.
phrasal-verb

open up emotionally

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

save up

Meaning
to keep money so you can buy something in the future
Example
I’m trying to **save up** for a new laptop.
phrasal-verb

cooperate across

Meaning
to collaborate or work jointly across different boundaries or fields
Example
Universities **cooperate across** continents to exchange research ideas.
phrasal-verb

cut down on delays

Meaning
to reduce the amount of time wasted or delays in work
Example
The team is working to **cut down on delays** in project delivery.
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

sign off on an agreement

Meaning
to officially approve a trade deal or document
Example
Both leaders **signed off on an agreement** to strengthen bilateral trade.
phrasal-verb

take out on

Meaning
to use money for paying a loan or insurance
Example
He decided to **take out** life insurance after having a baby.
phrasal-verb

work with

Meaning
to cooperate or collaborate with someone
Example
I really enjoy **working with** this creative team.
phrasal-verb

level off

Meaning
to stop rising or falling and remain steady
Example
After a rapid increase, the sales figures **leveled off**.
phrasal-verb

zone within

Meaning
to turn your focus inward for calm and peace
Example
Meditation helps you **zone within** and find balance.
phrasal-verb

butt in

Meaning
to interrupt or give an opinion when not invited
Example
I wish you wouldn’t **butt in** when we are discussing something serious.
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

reply to

Meaning
to respond to a message or email
Example
I’ll **reply to** your email by the end of the day.
phrasal-verb

keep to oneself

Meaning
to not share thoughts or feelings with others
Example
He usually **keeps to himself** and doesn’t talk much.
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

break off

Meaning
to end suddenly; to stop speaking or negotiating
Example
They **broke off** the engagement last month.
phrasal-verb

align with

Meaning
to agree with or support the goals or principles of others
Example
Many countries **align with** global efforts to reduce carbon emissions.
phrasal-verb

pull back up

Meaning
to improve or recover after falling or dropping
Example
The national currency has started to **pull back up** against the dollar.
phrasal-verb

forgive yourself

Meaning
to stop blaming yourself for past mistakes
Example
You must **forgive yourself** to move forward peacefully.
phrasal-verb

step forward with confidence

Meaning
to take action or speak up boldly without fear
Example
He decided to **step forward with confidence** and share his idea.
phrasal-verb

recover from recession

Meaning
to return to growth after an economic decline
Example
The country is slowly **recovering from recession**.
phrasal-verb

ship out to

Meaning
to send goods to a destination
Example
The factory **ships out to** regional stores every Thursday.
phrasal-verb

draw upon

Meaning
to use information or experience from the past for a new purpose
Example
Innovators often **draw upon** their previous failures to find success.
phrasal-verb

back away from blame

Meaning
to avoid putting blame on others or oneself during a disagreement
Example
It’s wise to **back away from blame** and focus on solutions.
phrasal-verb

take initiative

Meaning
to be the first to take action or make a decision
Example
Employees who **take initiative** often grow faster in their careers.
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

roll out infrastructure

Meaning
to implement or expand physical and digital infrastructure projects
Example
The government plans to **roll out infrastructure** projects across the country.
phrasal-verb

write to

Meaning
to send a letter or message to express gratitude or appreciation
Example
I plan to **write to** my old professor to thank him for his support.
phrasal-verb

work out a deal

Meaning
to successfully negotiate an agreement
Example
The two nations finally **worked out a deal** after months of negotiation.
phrasal-verb

run over budget

Meaning
to spend more money than was planned
Example
The construction project **ran over budget** by nearly 20%.
phrasal-verb

lay the foundation for progress

Meaning
to create a strong basis for future development
Example
Investing in education helps **lay the foundation for progress**.
phrasal-verb

call down

Meaning
to scold or reprimand someone
Example
The boss **called down** the employee for being late.
phrasal-verb

turn within

Meaning
to focus on your inner world to find peace or answers
Example
He chose to **turn within** instead of blaming others.
phrasal-verb

filter out tension

Meaning
to remove or block stressful emotions or thoughts
Example
Yoga helps you **filter out tension** from your body and mind.
phrasal-verb

coordinate across borders

Meaning
to organize efforts with people in different countries
Example
We **coordinate across borders** to keep the partnership moving smoothly.
phrasal-verb

revise for

Meaning
to study something again before an exam
Example
I need to **revise for** my chemistry exam this weekend.
phrasal-verb

reach deep within

Meaning
to connect with your inner emotions or true feelings
Example
Meditation helps you **reach deep within** and find peace.
phrasal-verb

hesitate over

Meaning
to pause before doing or saying something because of uncertainty
Example
She **hesitated over** whether to tell him the truth.
phrasal-verb

act up

Meaning
to behave badly or cause trouble
Example
The kids started to **act up** during the long car ride.
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

hang out

Meaning
to spend time with someone socially
Example
Let’s **hang out** after work and grab some coffee.
phrasal-verb

phase out late nights

Meaning
to gradually stop staying up very late
Example
I'm **phasing out late nights** so morning workouts feel better.
phrasal-verb

work through

Meaning
to deal with and resolve difficult emotions or experiences
Example
He’s trying to **work through** his grief after the loss.
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

comfort someone through

Meaning
to help someone emotionally during a difficult time
Example
She **comforted him through** his toughest days.
phrasal-verb

churn out

Meaning
to produce something quickly and in large amounts, often without much quality
Example
The company has been **churning out** reports all week.
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.
phrasal-verb

think up

Meaning
to invent or imagine a new idea or plan
Example
She **thought up** a brilliant way to reduce energy consumption.
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

keep cool

Meaning
to remain calm in a stressful situation
Example
It’s important to **keep cool** even when things go wrong.
phrasal-verb

ease out of

Meaning
to gradually stop doing something stressful
Example
She decided to **ease out of** her demanding job to find balance.
phrasal-verb

owe to

Meaning
to feel you should thank someone for something
Example
I **owe my success to** my parents’ support.
phrasal-verb

sniff around

Meaning
to try to find out information secretly or out of curiosity
Example
Reporters have been **sniffing around** for details about the case.
phrasal-verb

cool your temper

Meaning
to become calm after being angry
Example
He went for a walk to **cool his temper** before talking to her.
phrasal-verb

draw courage from experience

Meaning
to gain strength and confidence through past experiences
Example
She learned to **draw courage from experience** instead of fearing failure.
phrasal-verb

reach out internationally

Meaning
to establish contact or relationships with people or organizations in other countries
Example
The company plans to **reach out internationally** to expand its client base.
phrasal-verb

vote for

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