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Capital Gains: Advice?

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I receive shares from my employer who is US based, I am taxed by the US and by the UK. Also, as I receive my bonus at the same time as my tax I am taxed even more. I'm trying to understand if I need to complete a capital gains tax form and how I can apply to get my tax back from the UK or the US as I understand you are only supposed to pay one. HRMC have been no use, I've tried to get through several times and have been on hold for up to an hour without getting through, I'm just looking for advice on next steps, help!

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