throw off
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phrasal-verb

throw off

Meaning
to get rid of something; to free oneself from control or illness
Example
It took him weeks to **throw off** the flu.
phrasal-verb

tire yourself out

Meaning
to make yourself very tired, often due to stress or overwork
Example
He **tired himself out** trying to finish all his tasks in one day.
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

work toward mastery

Meaning
to practice and improve until becoming very skilled
Example
She is **working toward mastery** in public speaking.
phrasal-verb

hold elections

Meaning
to organize and conduct voting for leadership
Example
The commission will **hold elections** in all districts next month.
phrasal-verb

keep back

Meaning
to withhold something; to stay at a distance
Example
The police told the crowd to **keep back** from the scene.
phrasal-verb

build emotional strength

Meaning
to develop the ability to handle emotional challenges better
Example
Through meditation, you can **build emotional strength** and resilience.
phrasal-verb

step forward with

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

call together

Meaning
to bring people together for a meeting
Example
The director **called together** the team for an urgent discussion.
phrasal-verb

stabilize prices

Meaning
to make prices steady and prevent large fluctuations
Example
Regulations were imposed to **stabilize prices** in the food market.
phrasal-verb

roll cargo out

Meaning
to move freight out for delivery
Example
Crews **roll cargo out** to the loading docks by dawn.
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

meet up to

Meaning
to reach or satisfy a particular standard or expectation
Example
Our design must **meet up to** the client’s expectations before the deadline.
phrasal-verb

come back

Meaning
to return to a place
Example
When will you **come back** from London?
phrasal-verb

restate goals clearly

Meaning
to repeat objectives in straightforward language
Example
Leads **restate goals clearly** at the start of every standup.
phrasal-verb

keep ahead

Meaning
to remain in a leading or advantageous position
Example
The company invests in innovation to **keep ahead** of competitors.
phrasal-verb

firm up decisions

Meaning
to confirm choices after considering options
Example
Let's **firm up decisions** now so vendors can start work tomorrow.
phrasal-verb

work against

Meaning
to act in opposition to someone or something
Example
The new policy may **work against** small businesses.
phrasal-verb

float above chaos

Meaning
to stay mentally detached from stressful surroundings
Example
Even in chaos, she manages to **float above chaos** and stay calm.
phrasal-verb

throw about

Meaning
to move or scatter things in a disorderly way
Example
The kids **threw about** their toys all over the room.
phrasal-verb

stand up for oneself

Meaning
to defend your rights or express your opinions confidently
Example
You should **stand up for yourself** when someone disrespects you.
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

check in

Meaning
to register at a hotel or airport
Example
We **checked in** at the hotel as soon as we arrived.
phrasal-verb

forgive yourself

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

get lost

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

leak out

Meaning
to become known accidentally; to escape from secrecy
Example
Sensitive information **leaked out** before the official announcement.
phrasal-verb

learn through

Meaning
to gain knowledge or wisdom as a result of experience or difficulty
Example
We often **learn through** our failures more than our successes.
phrasal-verb

wolf down

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

brag about

Meaning
to talk proudly about one’s or someone’s achievements
Example
He loves to **brag about** his team’s success.
phrasal-verb

calm within

Meaning
to find inner peace or stability
Example
Even in chaos, she managed to **calm within** herself.
phrasal-verb

use less of

Meaning
to decrease the amount of something you use
Example
Try to **use less of** water while washing dishes.
phrasal-verb

build inner strength

Meaning
to develop mental and emotional toughness
Example
Meditation helps you **build inner strength** and calmness.
phrasal-verb

adapt around

Meaning
to modify plans or behavior to fit changing circumstances
Example
We need to **adapt around** the new market trends quickly.
phrasal-verb

stand by

Meaning
to support or remain loyal to someone, especially in difficult times
Example
She always **stands by** her brother no matter what happens.
phrasal-verb

chat up

Meaning
to talk to someone in a friendly or romantic way
Example
He tried to **chat up** the girl at the party.
phrasal-verb

make amends through action

Meaning
to repair harm by doing something helpful
Example
He **makes amends through action** by redoing the report correctly.
phrasal-verb

rush through

Meaning
to do something very quickly, often carelessly
Example
Don’t **rush through** your tasks; quality matters more.
phrasal-verb

step into

Meaning
to begin a new role or position
Example
He confidently **stepped into** his position as project leader.
phrasal-verb

open up to ideas

Meaning
to be receptive to new and different ideas
Example
We should **open up to ideas** from junior staff as well.
phrasal-verb

spread out investment

Meaning
to diversify investments to reduce risk
Example
It's wise to **spread out investment** across different sectors.
phrasal-verb

put up with

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

iterate through drafts

Meaning
to review and adjust multiple versions in sequence
Example
We **iterate through drafts** until the collaboration guide reads clearly.
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

make after

Meaning
to chase or pursue someone
Example
The police **made after** the suspect immediately.
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

grow into understanding

Meaning
to gradually develop empathy or comprehension for different cultures
Example
Children can **grow into understanding** diversity through stories and travel.
phrasal-verb

close development gaps

Meaning
to reduce inequalities between developed and developing regions
Example
Efforts are underway to **close development gaps** between nations.
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

blow up at

Meaning
to lose your temper and shout at someone
Example
She **blew up at** her brother for being late again.
phrasal-verb

keep to

Meaning
to stick to something such as a rule or plan
Example
Please **keep to** the schedule.
phrasal-verb

pour out feelings

Meaning
to express your emotions freely and openly
Example
She **poured out her feelings** to her therapist.
phrasal-verb

open doors to

Meaning
to create opportunities for cultural connection or understanding
Example
Cultural exchange programs **open doors to** meaningful friendships worldwide.
phrasal-verb

warn against

Meaning
to advise someone not to do something risky or harmful
Example
Experts **warn against** sharing passwords online.
phrasal-verb

cut down debts

Meaning
to reduce the amount of money you owe
Example
He’s been trying hard to **cut down his debts** this year.
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

check in on morale

Meaning
to ask people how they are feeling about work
Example
Leads **check in on morale** during stressful weeks.
phrasal-verb

go all in

Meaning
to put all your effort, energy, or enthusiasm into something
Example
He **went all in** to make the event successful.
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

patch over differences

Meaning
to try to ignore disagreements and restore peace
Example
They decided to **patch over differences** and move on.
phrasal-verb

open doors for

Meaning
to create opportunities or possibilities for connection or collaboration
Example
Joining community events can **open doors for** meaningful relationships.
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

stand out as

Meaning
to be noticeable or recognized as having a particular quality
Example
She really **stood out as** a confident and fair leader.
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

slow down growth

Meaning
to reduce the rate of economic expansion
Example
Rising inflation can **slow down growth** in developing countries.
phrasal-verb

talk down to

Meaning
to speak to someone as if they are less intelligent or inferior
Example
He always **talks down to** his employees.
phrasal-verb

die away

Meaning
to become weaker or quieter and finally stop
Example
The sound of thunder slowly **died away** in the distance.
phrasal-verb

throw away

Meaning
to discard something that is no longer useful
Example
Don’t **throw away** plastic bottles—recycle them instead.
phrasal-verb

open emotionally to

Meaning
to allow emotional vulnerability and express real feelings to someone
Example
It’s hard for him to **open emotionally to** others after being hurt.
phrasal-verb

let rip

Meaning
to express anger or frustration loudly
Example
He **let rip** at the meeting when no one listened to him.
phrasal-verb

come over to

Meaning
to visit someone at their place
Example
Why don’t you **come over to** my house this weekend?
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.
phrasal-verb

stand up for democracy

Meaning
to defend or support the principles of democracy
Example
Citizens gathered to **stand up for democracy** during the national protest.
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

keep projects on track

Meaning
to ensure work stays within schedule and scope
Example
Daily standups help us **keep projects on track** despite surprises.
phrasal-verb

finish off

Meaning
to complete the last part of something
Example
We just need to **finish off** the presentation slides before submitting the report.
phrasal-verb

break through

Meaning
to overcome a barrier or limitation; to achieve personal progress
Example
He managed to **break through** his emotional walls and trust people again.
phrasal-verb

see about

Meaning
to deal with something; to arrange for something
Example
I’ll **see about** getting us some tickets for the concert.
phrasal-verb

reach out for help

Meaning
to contact someone when you need assistance
Example
If the workload feels heavy, **reach out for help** early.
phrasal-verb

log back on

Meaning
to reconnect to a website or system after logging off
Example
If your session expires, just **log back on** to continue.
phrasal-verb

stand against

Meaning
to oppose or resist something strongly
Example
He decided to **stand against** the unfair law.
phrasal-verb

fall back into

Meaning
to return to a previous state or habit
Example
He **fell back into** his old routine after the vacation.
phrasal-verb

smooth out

Meaning
to make emotions or problems less rough or intense
Example
Time will **smooth out** the pain you’re feeling now.
phrasal-verb

hold back from

Meaning
to resist forgetting or losing traditional values
Example
The villagers **held back from** abandoning their rituals.
phrasal-verb

work past

Meaning
to overcome an emotional obstacle or memory
Example
He’s still trying to **work past** his anxiety.
phrasal-verb

stand alongside

Meaning
to support or defend someone as part of a group
Example
True teammates **stand alongside** each other in difficult times.
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

perk up

Meaning
to become more lively, cheerful, or interested
Example
She **perked up** when she heard the good news.
phrasal-verb

shut someone down

Meaning
to stop someone from speaking or expressing themselves
Example
He tried to **shut her down** whenever she disagreed.
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

live with

Meaning
to accept and endure something unpleasant or regrettable
Example
He’ll have to **live with** his decision for the rest of his life.
phrasal-verb

work on yourself

Meaning
to make conscious efforts to improve your personality, habits, or mindset
Example
He spent years trying to **work on himself** after his breakup.
phrasal-verb

sleep through

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

look ahead positively

Meaning
to think about the future with optimism
Example
Even after failures, I try to **look ahead positively**.
phrasal-verb

pick at

Meaning
to eat only small amounts of food without interest
Example
He just **picked at** his dinner and left most of it.
phrasal-verb

fit around

Meaning
to organize work or tasks to accommodate other activities or people
Example
She managed to **fit her schedule around** her team’s needs to ensure smooth collaboration.
phrasal-verb

break down walls

Meaning
to remove divisions or barriers between people
Example
The new leadership aims to **break down walls** between departments.
phrasal-verb

turn over

Meaning
to flip something; to change jobs or positions
Example
She **turned over** the page to continue reading.
phrasal-verb

build relations with

Meaning
to develop a friendly or cooperative connection with others
Example
We aim to **build relations with** investors from different regions.
phrasal-verb

pump up

Meaning
to make someone feel excited or full of energy
Example
The coach **pumped up** the team before the match.
phrasal-verb

storm out

Meaning
to leave a place angrily, like a storm
Example
He **stormed out** of the room when we mentioned the weather again.
phrasal-verb

pump into

Meaning
to invest a large amount of money in something
Example
They **pumped into** the real estate sector during the boom years.
phrasal-verb

bounce forward

Meaning
to recover from difficulties and move ahead with improvement
Example
After the recession, the nation aims to **bounce forward** with stronger growth.
phrasal-verb

bounce ahead

Meaning
to move forward with energy and confidence after success or recovery
Example
After the failure, he decided to **bounce ahead** and try again.
phrasal-verb

burst with

Meaning
to be full of a strong emotion like happiness or excitement
Example
The children were **bursting with** excitement on their birthday.
phrasal-verb

stamp out

Meaning
to completely stop something bad or harmful
Example
The movement aimed to **stamp out** political corruption.
phrasal-verb

keep up the momentum

Meaning
to continue working with the same energy and enthusiasm
Example
After achieving success, the team must **keep up the momentum**.
phrasal-verb

smooth things over with

Meaning
to restore peace with someone after a disagreement
Example
She brought cookies to **smooth things over with** her neighbor.
phrasal-verb

roll feedback into

Meaning
to incorporate comments into the next version
Example
Designers **roll feedback into** the doc before sharing again.
phrasal-verb

cut down expenses

Meaning
to reduce the amount of money spent
Example
To stay profitable, companies must **cut down expenses**.
phrasal-verb

opt for

Meaning
to choose one thing instead of another
Example
We decided to **opt for** the smaller but cheaper apartment.
phrasal-verb

hold with

Meaning
to agree with or approve of something
Example
I don’t **hold with** lying under any circumstances.
phrasal-verb

draw benefits from

Meaning
to gain advantages or profits through collaboration
Example
Both sides expect to **draw benefits from** this partnership.
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

set out to improve

Meaning
to begin an effort to make yourself or something better
Example
He **set out to improve** his communication skills after the feedback session.
phrasal-verb

stick to goals

Meaning
to remain committed to educational or personal objectives
Example
To achieve success, you must **stick to goals** no matter how hard it gets.
phrasal-verb

join in the fun

Meaning
to participate in an enjoyable activity
Example
Even the shy guests **joined in the fun** after a while.
phrasal-verb

listen openly

Meaning
to pay attention without judgment or interruption
Example
A good friend will **listen openly** when you share your emotions.
phrasal-verb

break down emotionally

Meaning
to lose control over your emotions and start crying
Example
She **broke down emotionally** after hearing the bad news.
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

do someone in

Meaning
to kill or exhaust someone
Example
The long hike really **did me in**.
phrasal-verb

hand back

Meaning
to return something to its owner, especially after checking it
Example
The professor **handed back** the graded assignments on Monday.