pull back
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phrasal-verb

pull back

Meaning
to retreat or withdraw; to move backward
Example
The army had to **pull back** after facing heavy resistance.
phrasal-verb

hold onto hope

Meaning
to keep believing that good things will happen
Example
No matter how hard life gets, always **hold onto hope**.
phrasal-verb

make over

Meaning
to change the appearance or style of something; to transfer ownership
Example
They completely **made over** the kitchen last month.
phrasal-verb

cut off excuses

Meaning
to stop giving reasons for not doing something
Example
It’s time to **cut off excuses** and take real action.
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.
phrasal-verb

fizzle out

Meaning
to gradually end or fail after starting strongly
Example
The hype around that new brand **fizzled out** after a few months.
phrasal-verb

wrap around

Meaning
to summarize or conclude by revisiting main ideas
Example
Let’s **wrap around** our discussion by revisiting the key points.
phrasal-verb

take it out on

Meaning
to express anger or frustration by being unpleasant to someone not responsible
Example
Don’t **take it out on** your colleagues when you’re stressed.
phrasal-verb

snow over

Meaning
to be covered completely with snow
Example
The roads were **snowed over** by morning.
phrasal-verb

trade off between

Meaning
to balance two opposing things or priorities
Example
Nations often **trade off between** protecting local industries and promoting free trade.
phrasal-verb

carry on with

Meaning
to continue doing something even when it is difficult
Example
He decided to **carry on with** his studies despite financial struggles.
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

chill off

Meaning
to calm down or relax when feeling tense or angry
Example
I went for a walk to **chill off** after the argument.
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

step forward with

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

clean up after

Meaning
to remove waste or mess left behind by people or animals
Example
Volunteers came to **clean up after** the beach festival.
phrasal-verb

bring on board

Meaning
to include or involve someone in a team or project
Example
We want to **bring on board** a partner who shares our vision.
phrasal-verb

get started on

Meaning
to begin working on something
Example
It's time to **get started on** your morning routine.
phrasal-verb

slow within

Meaning
to calm down internally and observe your emotions without judgment
Example
Taking a breath helped her **slow within** and regain control over her thoughts.
phrasal-verb

walk away from

Meaning
to leave a relationship or situation instead of confronting it
Example
Sometimes it’s better to **walk away from** toxic friendships.
phrasal-verb

run by

Meaning
to tell someone about an idea to get their reaction or approval
Example
Can I **run this idea by** you before I send it to the client?
phrasal-verb

dance along to

Meaning
to dance while music is playing
Example
Everyone **danced along to** the DJ’s beats.
phrasal-verb

stand for yourself

Meaning
to defend your beliefs or actions confidently
Example
Always **stand for yourself** even when others disagree.
phrasal-verb

back down on

Meaning
to withdraw or concede a position after opposition
Example
The government refused to **back down on** its stance regarding foreign aid.
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

be kind to

Meaning
to treat someone with care and compassion
Example
Always **be kind to** people who are struggling silently.
phrasal-verb

find into

Meaning
to enter or get involved in something gradually
Example
He slowly **found into** the rhythm of city life.
phrasal-verb

give in to pressure

Meaning
to finally agree to something after refusing for some time
Example
The government refused to **give in to pressure** from opposition parties.
phrasal-verb

go over again

Meaning
to review or repeat material for better understanding
Example
Let’s **go over again** the main points before the quiz.
phrasal-verb

cut down tariffs

Meaning
to reduce import or export taxes
Example
Many countries agreed to **cut down tariffs** to encourage free trade.
phrasal-verb

decide on

Meaning
to choose something after thinking carefully
Example
We finally **decided on** the blue design.
phrasal-verb

adapt out of necessity

Meaning
to change behavior or plans because circumstances require it
Example
During the crisis, businesses had to **adapt out of necessity**.
phrasal-verb

fill in

Meaning
to provide missing information; to substitute for someone temporarily
Example
Can you **fill in** for me at the meeting tomorrow?
phrasal-verb

build confidence through practice

Meaning
to become more self-assured by repeated practice
Example
You can **build confidence through practice** in public speaking.
phrasal-verb

long for

Meaning
to wish very strongly for something that cannot happen or is far away
Example
He still **longs for** the days when he could have made things right.
phrasal-verb

work out tariffs with

Meaning
to negotiate and agree on trade tariffs with another party
Example
The two nations are trying to **work out tariffs with** each other.
phrasal-verb

reach out for support

Meaning
to ask for help or comfort from others
Example
Don't be afraid to **reach out for support** when you feel alone.
phrasal-verb

band up for

Meaning
to unite as a group to achieve a common economic goal
Example
Several small countries **banded up for** regional cooperation.
phrasal-verb

step up exports

Meaning
to increase the amount of goods sold abroad
Example
The country aims to **step up exports** to reduce the trade deficit.
phrasal-verb

pour down

Meaning
to rain very heavily
Example
It started to **pour down**, and everyone ran for shelter.
phrasal-verb

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.
phrasal-verb

trip over

Meaning
to make a careless mistake while doing something
Example
I **tripped over** my words during the speech.
phrasal-verb

come along

Meaning
to go somewhere with someone when invited
Example
Would you like to **come along** to the picnic this Sunday?
phrasal-verb

stick to

Meaning
to continue following or supporting a particular position or argument
Example
She **stuck to** her point despite the criticism.
phrasal-verb

look back on

Meaning
to reflect on something that happened in the past
Example
Students often **look back on** their school days with pride.
phrasal-verb

break off talks

Meaning
to stop discussions or negotiations suddenly
Example
The two countries decided to **break off talks** after repeated disagreements.
phrasal-verb

take forward

Meaning
to move a plan or project to the next stage
Example
We need strong leadership to **take forward** the innovation agenda.
phrasal-verb

fill up

Meaning
to eat enough food so that you are full
Example
That soup really **filled me up**.
phrasal-verb

pick back up

Meaning
to resume something after a break
Example
Let’s **pick back up** where we left off yesterday.
phrasal-verb

come forward with

Meaning
to volunteer information or truth about something important
Example
She **came forward with** the truth about what really happened.
phrasal-verb

look down on

Meaning
to think that you are better than someone
Example
You should never **look down on** your relatives for their financial situation.
phrasal-verb

turn towards

Meaning
to start focusing on a new direction or field
Example
After years in law, he decided to **turn towards** teaching.
phrasal-verb

make it right

Meaning
to correct a mistake or repair the damage caused by one’s actions
Example
He promised to **make it right** after hurting her feelings.
phrasal-verb

eat out

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

log off from

Meaning
to disconnect from an online account or service
Example
I **log off from** work chats after dinner to stay present with family.
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

calm nerves before

Meaning
to reduce anxiety ahead of an event
Example
I **calm nerves before** presentations by rehearsing with a friend.
phrasal-verb

dream about

Meaning
to think about something you wish for while sleeping or awake
Example
She often **dreams about** becoming a successful singer one day.
phrasal-verb

cut someone off emotionally

Meaning
to stop communicating or showing feelings to someone
Example
After their argument, she **cut him off emotionally**.
phrasal-verb

turn away

Meaning
to refuse entry or acceptance; to move away from something
Example
The guard **turned away** people without tickets.
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

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.
phrasal-verb

warm up for

Meaning
to prepare your body or mind before an activity
Example
Players **warm up for** ten minutes before drills.
phrasal-verb

come off well

Meaning
to succeed or be judged positively in something
Example
She **came off well** in the presentation and impressed the board.
phrasal-verb

opt against

Meaning
to decide not to choose a particular option
Example
After considering the risks, the company **opted against** the merger.
phrasal-verb

drop off

Meaning
to take someone or something to a place by car
Example
Can you **drop off** the kids at school?
phrasal-verb

catch up with

Meaning
to reach the same level or standard as others
Example
Many companies are trying to **catch up with** global tech giants.
phrasal-verb

base on

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

join forces with

Meaning
to combine efforts or resources with others to achieve something
Example
Governments **join forces with** NGOs to fight global hunger.
phrasal-verb

fall into place

Meaning
to start to happen in a satisfactory way
Example
After months of hard work, everything finally **fell into place**.
phrasal-verb

lighten up on

Meaning
to become less strict or critical toward someone
Example
Could you **lighten up on** your little brother? He's trying his best.
phrasal-verb

slow down spending

Meaning
to reduce the speed of financial expenditure
Example
During inflation, people tend to **slow down spending**.
phrasal-verb

build upon success

Meaning
to use existing success as a foundation for future growth
Example
The bank aims to **build upon success** from last year’s performance.
phrasal-verb

bottle down

Meaning
to suppress or hide emotions deeply inside
Example
He tends to **bottle down** his anger instead of talking about it.
phrasal-verb

fill with gratitude

Meaning
to feel deeply thankful or appreciative
Example
My heart **filled with gratitude** when I received their help.
phrasal-verb

fall to

Meaning
to begin doing something eagerly; to become responsible for something
Example
Everyone **fell to** cleaning after the party ended.
phrasal-verb

pick up for

Meaning
to improve or recover for something
Example
Sales usually **pick up for** the holidays.
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

zone within

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

hold feelings in

Meaning
to not express emotions; to suppress feelings
Example
He tends to **hold his feelings in** rather than show them.
phrasal-verb

log on

Meaning
to connect to the internet or a system
Example
I usually **log on** to check my emails in the morning.
phrasal-verb

crack up at

Meaning
to laugh uncontrollably at something
Example
Everyone **cracked up at** his funny joke.
phrasal-verb

coordinate with

Meaning
to organize or arrange actions in cooperation with others
Example
Nations **coordinate with** each other to deliver disaster relief effectively.
phrasal-verb

bring in on

Meaning
to include someone in a discussion or project
Example
Let’s **bring John in on** this design review meeting.
phrasal-verb

scale up production

Meaning
to increase production capacity significantly
Example
Factories are trying to **scale up production** to meet the growing global demand.
phrasal-verb

flatten out

Meaning
to stop increasing or decreasing and stay at the same level
Example
After years of fluctuation, growth has **flattened out**.
phrasal-verb

get down to

Meaning
to start doing something seriously
Example
It's time to **get down to** work and finish this report.
phrasal-verb

roll over to

Meaning
to extend or continue a policy or plan into a new period
Example
The budget plan was **rolled over to** the next fiscal year.
phrasal-verb

think outside boundaries

Meaning
to think creatively without restrictions or limitations
Example
Designers must **think outside boundaries** to stay innovative.
phrasal-verb

accept yourself as

Meaning
to recognize and be at peace with who you are
Example
You grow emotionally when you **accept yourself as** you truly are.
phrasal-verb

cut down travel emissions

Meaning
to reduce pollution caused by transportation
Example
We can **cut down travel emissions** by holding virtual meetings.
phrasal-verb

sign off

Meaning
to end a message, email, or broadcast
Example
I’ll **sign off** here. Talk to you later!
phrasal-verb

shut down

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

step aside for

Meaning
to let someone else take your position or role
Example
The senior manager decided to **step aside for** a younger leader.
phrasal-verb

build up pressure

Meaning
to increase influence or demand for action
Example
Opposition parties **built up pressure** for early elections.
phrasal-verb

pin down answers

Meaning
to get clear responses to specific questions
Example
We **pin down answers** during the call so nothing stays vague.
phrasal-verb

benefit from

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

drop below

Meaning
to decrease to less than a specific amount or level
Example
Investment growth **dropped below** expectations this quarter.
phrasal-verb

let emotions in

Meaning
to allow yourself to feel and process emotions
Example
Don’t block your feelings—**let emotions in** and deal with them.
phrasal-verb

flag wins publicly

Meaning
to acknowledge achievements in front of others
Example
Managers **flag wins publicly** to keep motivation high.
phrasal-verb

follow your passion

Meaning
to pursue what you love doing as a career or goal
Example
He decided to **follow his passion** for photography.
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

hold on through struggle

Meaning
to stay strong and persistent during hard times
Example
You just have to **hold on through struggle** until things get better.
phrasal-verb

spur on growth

Meaning
to encourage or accelerate economic development
Example
Digital innovation is expected to **spur on growth** in the service sector.
phrasal-verb

clear your mind

Meaning
to remove distracting thoughts and relax mentally
Example
Go for a walk to **clear your mind** after a long day.
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

come round

Meaning
to regain consciousness
Example
She fainted but soon **came round**.
phrasal-verb

settle on

Meaning
to choose something after considering other options
Example
After hours of discussion, they **settled on** a final plan.
phrasal-verb

shuffle ideas around

Meaning
to rearrange different thoughts to find a new approach
Example
Designers **shuffle ideas around** until a better concept appears.
phrasal-verb

back up data to

Meaning
to copy information onto a safe location
Example
Reporters **back up data to** the cloud after each story.
phrasal-verb

think back to

Meaning
to recall or remember something from the past
Example
I often **think back to** the lessons my parents taught me.
phrasal-verb

gear yourself up

Meaning
to prepare mentally or physically for something challenging or important
Example
You need to **gear yourself up** for the big presentation tomorrow.
phrasal-verb

apply learning to

Meaning
to use what you have learned in a new situation
Example
You should **apply your learning to** real-life situations.
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

choke back

Meaning
to try hard not to show or express an emotion, especially sadness or tears
Example
He **choked back** his tears during the farewell speech.
phrasal-verb

tune into cravings

Meaning
to pay attention to what your body is asking for
Example
I **tune into cravings** so I notice when stress makes me want extra sweets.
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

think over

Meaning
to consider something carefully before making a decision
Example
I need to **think over** your proposal before giving you an answer.
phrasal-verb

come off

Meaning
to happen successfully; to succeed
Example
The plan **came off** just as we hoped.
phrasal-verb

bring up old issues

Meaning
to mention past problems during a new argument
Example
He always **brings up old issues** whenever they argue.