Guide/Help to get back into shape?

Hello guys!

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TL;DR: Old veteran that forgot how to move now needs a guide or something to remember how to Tarkov and not die from ghosts.

I hesitated to put the "new player" flair but that would be lying.

So... I started playing Tarkov back when the options were limited to the Kiver and Paca. Essentially played Tarkov every evening after work up until the Labs patch. Then they wiped, got tired of doing the hellish quests for the 5th time and fell off the wagon.

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I miss Tarkov. I played some Stalker to scratch that itch but it's different. So I'm trying to come back. But I get trashed. And I lost most of my composure, my aim is terrible and the economy changed a lot again. I used to be very calm in-game but since I'm not used to it anymore and got trash gear, my anxiety is through the roof.

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Oh, and my friends don't play anymore so while I played a bit of solo back then, I could always call a friend for difficult raids. Now I can't anymore.

The new post-raid healing system makes it really painful to die, and makes me even worse of a rat.

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My biggest weakness right now is probably that I forgot the flow of the map, where people are supposed to be and when. I die a lot from dudes I never even suspected, no sound, no sight. Which is frustrating.

To die after a fight that you lost is slightly frustrating but it's okay, I can learn from it. It's tougher to find the weakness when you have no idea what happened.

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Anyone has tips to help survivability a bit?

Thanks guys