throw out
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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

bottle emotions

Meaning
to keep emotions hidden instead of expressing them
Example
She tends to **bottle emotions** instead of talking about them.
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

speak kindly of

Meaning
to say positive things about someone as a form of appreciation
Example
Everyone **speaks kindly of** her because she’s always generous.
phrasal-verb

point down

Meaning
to direct something downward
Example
He **pointed down** to show where the leak was.
phrasal-verb

keep in touch with

Meaning
to maintain contact or communication with someone over time
Example
Even after graduation, they promised to **keep in touch with** each other.
phrasal-verb

bring up for debate

Meaning
to introduce a topic or proposal for official discussion
Example
The minister decided to **bring up for debate** a new tax reform policy.
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

get in

Meaning
to enter a car or vehicle
Example
Please **get in** the car, it’s raining outside.
phrasal-verb

lie in wait

Meaning
to hide and wait for someone or something
Example
The police **lay in wait** for the suspect all night.
phrasal-verb

take on

Meaning
to accept or start dealing with a challenge or responsibility
Example
Developed nations should **take on** more responsibility for climate aid.
phrasal-verb

listen actively

Meaning
to focus completely on what someone is saying and respond thoughtfully
Example
Try to **listen actively** instead of just waiting to reply.
phrasal-verb

gain insight into

Meaning
to understand something deeply or clearly through experience
Example
Traveling helped me **gain insight into** different cultures.
phrasal-verb

sit down with

Meaning
to meet and discuss something seriously or formally
Example
Government officials will **sit down with** community leaders to resolve the conflict.
phrasal-verb

breathe through fear

Meaning
to calm yourself by breathing slowly during fear or anxiety
Example
When panic hits, **breathe through fear** to steady your nerves.
phrasal-verb

gear down for

Meaning
to slow your pace in preparation for something
Example
We **gear down for** finals by taking fewer shifts that week.
phrasal-verb

get by

Meaning
to manage to live or survive with what you have
Example
Even with little money, our family managed to **get by** happily.
phrasal-verb

pour out feelings

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

run low on

Meaning
to have very little of something left
Example
They are **running low on** popular shoe sizes.
phrasal-verb

look someone in the eye

Meaning
to make direct eye contact as a sign of honesty or respect
Example
When greeting someone, try to **look them in the eye** to show respect.
phrasal-verb

scroll back through

Meaning
to go backward through a feed or list of posts
Example
I **scrolled back through** my messages to find our first conversation.
phrasal-verb

act up to

Meaning
to behave according to what is expected or suitable
Example
She tries to **act up to** her reputation as a hardworking student.
phrasal-verb

hold fast to

Meaning
to remain firmly committed to a belief or value
Example
She **holds fast to** transparency even under pressure.
phrasal-verb

back down from

Meaning
to withdraw from a position or opinion due to pressure
Example
He never **backs down from** what he believes in.
phrasal-verb

move beyond pain

Meaning
to heal and grow after emotional suffering
Example
She tried to **move beyond pain** and focus on her goals.
phrasal-verb

bring together the team

Meaning
to unite people to work collaboratively
Example
The new manager managed to bring together the whole team after a conflict.
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

keep up with changes

Meaning
to stay informed or updated about new developments
Example
Employees must **keep up with changes** in company policies.
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

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

gear the crew up

Meaning
to prepare a team with the tools or mindset they need
Example
Heads **gear the crew up** with clear roles before the sprint begins.
phrasal-verb

show through on

Meaning
to be visible or noticeable on something
Example
The stain **shows through on** the white fabric.
phrasal-verb

hold office

Meaning
to have an official position of authority or power
Example
He has **held office** as the foreign minister for more than five years.
phrasal-verb

mess up

Meaning
to make a mistake; to spoil something
Example
I really **messed up** my presentation yesterday.
phrasal-verb

drop out of

Meaning
to leave school or university before finishing a course
Example
He **dropped out of** college to start his own business.
phrasal-verb

slip by

Meaning
to miss or overlook something accidentally
Example
A few errors **slipped by** during the proofreading.
phrasal-verb

balance between

Meaning
to maintain stability between different emotions or responsibilities
Example
She tries to **balance between** her work and personal life.
phrasal-verb

work against

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

call for unity

Meaning
to publicly ask people to come together for a common cause
Example
The leader **called for unity** among the divided political groups.
phrasal-verb

owe to

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

get back at

Meaning
to take revenge on someone for something they did
Example
He tried to **get back at** his brother for teasing him.
phrasal-verb

pay something off

Meaning
to completely repay a debt or loan
Example
We finally **paid off** our mortgage last month.
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

drift into relaxation

Meaning
to gradually enter a calm and relaxed state
Example
As I listened to soft music, I slowly **drifted into relaxation**.
phrasal-verb

burn off

Meaning
to use up energy or fat by exercising
Example
I go jogging every morning to **burn off** extra calories.
phrasal-verb

cut short

Meaning
to end something earlier than planned
Example
We had to **cut short** the meeting due to a technical issue.
phrasal-verb

clam up with

Meaning
to suddenly stop talking because of shyness or fear
Example
He **clammed up with** embarrassment when everyone stared at him.
phrasal-verb

shift away from negativity

Meaning
to move your attention away from negative thoughts or people
Example
I’ve learned to **shift away from negativity** and focus on gratitude.
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

blend in with

Meaning
to mix naturally with people or surroundings
Example
Tourists often try to **blend in with** the locals to experience the culture better.
phrasal-verb

turn back

Meaning
to go back in the direction you came from
Example
We had to **turn back** because of the heavy rain.
phrasal-verb

protest against

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

work with

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

lead into

Meaning
to introduce or prepare the way for something
Example
She used a joke to **lead into** her main topic.
phrasal-verb

snap back

Meaning
to reply sharply when angry or irritated
Example
He **snapped back** when his boss blamed him unfairly.
phrasal-verb

point up

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

turn pain into strength

Meaning
to use your emotional pain as a source of motivation or growth
Example
She learned to **turn pain into strength** after losing her job.
phrasal-verb

give over

Meaning
to stop doing something; to hand control to someone
Example
He finally **gave over** his duties to his assistant.
phrasal-verb

work past

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

bring people along

Meaning
to inspire others to share and follow your vision; to include others in your progress
Example
A good leader knows how to **bring people along** when introducing new ideas.
phrasal-verb

work out regularly

Meaning
to exercise frequently to stay fit and healthy
Example
She **works out regularly** to keep her body strong and mind fresh.
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

stand firm for

Meaning
to remain supportive and steady for someone or something you believe in
Example
She **stood firm for** her friend even when others doubted him.
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

reflect back on

Meaning
to think deeply about something that happened; to analyze past experiences
Example
He likes to **reflect back on** his past achievements and lessons.
phrasal-verb

goof off

Meaning
to waste time instead of working or studying
Example
If you **goof off** all semester, you’ll regret it during finals.
phrasal-verb

sum up

Meaning
to summarize or express something briefly
Example
Let me **sum up** the key points before we finish.
phrasal-verb

give back to

Meaning
to contribute to a community or cause that has supported you
Example
He believes everyone should **give back to** society in some way.
phrasal-verb

plan ahead for

Meaning
to prepare for something in advance
Example
We must **plan ahead for** deadlines to avoid last-minute stress.
phrasal-verb

coach up

Meaning
to train someone thoroughly to improve their skills
Example
My mentor **coaches me up** before every major presentation.
phrasal-verb

calm the mind

Meaning
to relax and bring mental peace
Example
Meditation helps her **calm the mind** after a stressful day.
phrasal-verb

hand in through

Meaning
to submit work using an online platform
Example
All assignments must be **handed in through** the company portal.
phrasal-verb

reach out emotionally

Meaning
to make an emotional effort to connect or support someone
Example
She tried to **reach out emotionally** when her friend was feeling down.
phrasal-verb

build upon agreements

Meaning
to develop or improve international agreements that already exist
Example
The summit aimed to **build upon agreements** made in previous meetings.
phrasal-verb

fill in gaps

Meaning
to complete missing parts of understanding or knowledge
Example
Teachers help students **fill in gaps** in their learning.
phrasal-verb

square off with

Meaning
to prepare to compete or argue directly with someone
Example
Two teams **square off with** each other in tonight's final.
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

head toward victory

Meaning
to move or progress in the direction of winning or success
Example
Our team is **heading toward victory** after months of training.
phrasal-verb

find up

Meaning
to end up in a particular situation unexpectedly
Example
He didn’t plan to live in the city but somehow **found up** there.
phrasal-verb

stick with good habits

Meaning
to continue following positive routines or behaviors
Example
It’s important to **stick with good habits** even when you’re busy.
phrasal-verb

open the lines of communication

Meaning
to start talking again after a period of silence
Example
She wanted to **open the lines of communication** with her best friend again.
phrasal-verb

call in

Meaning
to phone a place, especially work; to ask for help from someone
Example
I had to **call in** sick this morning.
phrasal-verb

coordinate between

Meaning
to organize activities or efforts between groups for smooth collaboration
Example
We need to **coordinate between** departments in different countries.
phrasal-verb

take in

Meaning
to provide shelter or care to someone; to allow someone to stay in your home
Example
After the storm, they decided to **take in** their neighbors who lost their house.
phrasal-verb

look back at

Meaning
to think about something that happened in the past
Example
When I **look back at** my college days, I realize how much I’ve learned.
phrasal-verb

reflect on feedback

Meaning
to think carefully about comments or evaluations to improve
Example
Good learners always **reflect on feedback** to do better next time.
phrasal-verb

gear towards

Meaning
to prepare or design something for a specific type of career or role
Example
Her recent training is **geared towards** a career in management.
phrasal-verb

live on

Meaning
to eat mainly a particular type of food
Example
He **lives on** fast food, which is not healthy.
phrasal-verb

run away with

Meaning
to win easily; to take something without permission
Example
Their team **ran away with** the championship.
phrasal-verb

cut out excuses

Meaning
to stop making excuses and take responsibility
Example
If you want to improve, you need to **cut out excuses**.
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

take away

Meaning
to remove something; to make someone learn or remember something
Example
What did you **take away** from the meeting?
phrasal-verb

lay down trade rules

Meaning
to establish regulations for trading activities
Example
International organizations **lay down trade rules** to ensure fair exchange.
phrasal-verb

set aside funds

Meaning
to reserve money for a particular purpose
Example
The government has **set aside funds** for rural development.
phrasal-verb

start up

Meaning
to begin a new business or project
Example
They decided to **start up** a food delivery service in their city.
phrasal-verb

map out for

Meaning
to plan each step carefully for a specific purpose
Example
We **mapped out for** the fundraiser so nothing would be missed.
phrasal-verb

work out with

Meaning
to find a solution or come to an agreement with others
Example
We need to **work out with** the marketing team to align our plans.
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

move beyond

Meaning
to progress further than a previous level or limitation
Example
He tried to **move beyond** his earlier academic failures.
phrasal-verb

reach down to

Meaning
to connect emotionally with someone suffering or sad
Example
He **reached down to** her when she was crying alone.
phrasal-verb

breathe through stress

Meaning
to manage tension or anxiety using breathing techniques
Example
When you feel pressure, **breathe through stress** slowly and deeply.
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

snow under

Meaning
to be overwhelmed by too much work or snow
Example
We were completely **snowed under** during the winter storm.
phrasal-verb

thank politely

Meaning
to express gratitude in a respectful way
Example
You should always **thank politely** when someone helps you.
phrasal-verb

go ahead with

Meaning
to start or continue doing something planned
Example
The teacher told us to **go ahead with** the project.
phrasal-verb

speak fondly of

Meaning
to talk warmly or affectionately about someone
Example
She always **speaks fondly of** her first teacher.
phrasal-verb

crash into

Meaning
to hit something, especially another vehicle, violently
Example
The bus **crashed into** a truck in the early morning fog.
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

drive yourself forward

Meaning
to motivate yourself to keep progressing
Example
She constantly **drives herself forward** to reach her goals.
phrasal-verb

adapt from experience

Meaning
to change behavior or methods based on what one has learned
Example
Good leaders **adapt from experience** to face new challenges.
phrasal-verb

draw up a bill

Meaning
to prepare a draft of a proposed law
Example
Lawmakers **drew up a bill** to regulate campaign funding.
phrasal-verb

take things in stride

Meaning
to accept and deal with difficult situations calmly
Example
She always **takes things in stride**, no matter what happens.
phrasal-verb

rope in for

Meaning
to persuade someone to join an activity
Example
They **roped me in for** the weekend volunteer drive.
phrasal-verb

listen with respect

Meaning
to pay attention and value other people’s perspectives during communication
Example
To understand others, we must **listen with respect** to their stories.
phrasal-verb

guard against volatility

Meaning
to take action to protect from sudden changes or risks
Example
Investors should **guard against volatility** in global markets.
phrasal-verb

buckle down on

Meaning
to start working seriously on something important
Example
I have to **buckle down on** my thesis this weekend.
phrasal-verb

catch on to

Meaning
to understand or learn something new, especially after some time
Example
It took him a few weeks to **catch on to** the new reporting system.
phrasal-verb

keep up

Meaning
to maintain or continue a custom or tradition
Example
Our family still **keeps up** the tradition of making homemade sweets on Eid.
phrasal-verb

fire back at

Meaning
to respond angrily or defensively to criticism
Example
The minister **fired back at** the accusations with strong evidence.
phrasal-verb

cast doubt on

Meaning
to make something seem uncertain or less believable
Example
His inconsistent story **casts doubt on** his credibility.