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I feel like I play solid poker for 2 hours then get in a spot like this, get stacked, and get extremely tilted. How should I be thinking about spots like these? What should I be thinking OTT?

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I feel like I play solid poker for 2 hours then get in a spot like this, get stacked, and get extremely tilted. How should I be thinking about spots like these? What should I be thinking OTT?

Blinds: $0.05/$0.10 (6 Players) MP: $17.12
CO: $5.98
BN: $20.95
SB: $10.00 (Hero)
BB: $2.48
UTG: $14.98
V is a 24/20, AGG: 38 over 491 hands.
Preflop ($0.15) Hero is SB with J Q
3 folds, BN raises to $0.25, Hero raises to $1.00, BB folds, BN calls $0.75
Flop ($2.10) Q 7 4
Hero checks, BN bets $1.28, Hero calls $1.28
Turn ($4.66) Q 7 4 K
Hero checks, BN bets $18.67 and is all in, Hero calls $7.72 and is all in
I just get so flustered in spots like these and can't seem to think straight as my time bank runs out.

I'm thinking of how I under repped my hand on flop. How the K doesn't really hit him since AK 3b's pre. How I have Jc blocker and the board has high card clubs that block his flushes. By the time I've thought this all out my time bank is close to 0 and I call and then get angry because I feel I made a fish play.

Are plays like this as bad as I think they are for my win rate? I can't help but feel like spots like these are keeping me from a higher win rate.

If someone could just describe their thoughts on the turn for the correct play that would be much appreciated.

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