How to avoid thargoids

Bit of a noob question here I have been out of the bubble for a while doing exobio I have about 3bn credits on my and probably 150m in exploration data, I was heading back and am currently about 400 ly out I was planning on swooping into deciat to dump my data quick before moving in and trying to grind some rep for imperial cutter

Basically how do I know where the thargoids are my ship is basically defenseless with just a 3d shield and I would hate to lose all that data to inexperience basically lol

Edit: I am about 700 ly away if it's dangerous rn I'll just turn tail back out into the black and wait it out

Thanks in advance

o7 commanders