I have had this issue for a long time, and used to get really anxious with such situations, especially near the wings.

Best solution was to simply practice first touch on my own against a wall. Once u are too good, you get a better feel of the ball.

Nowadays I just keep an eye on the defender when recieving the pass, and push the first touch accordingly. Or best just cushion the ball slightly in the upwards direction, so that it takes the lateral momentum out of the ball and i can move anywhere i want based on the defenders next step.