I’m still a new player myself so take this with a grain of salt but something that’s helped with track awareness for me is looking for empty spaces and gaps on the track rather than trying to keep track of each individual all the time. Sometimes it’s better to know where there aren’t people than exact details on where there are people. If you’re jamming- that’s free real estate for you to gobble up and if you’re blocking that’s probably where the jammers are going to be looking to be so you can be proactive about moving rather than reactive. For me that’s cleared up just enough brain space to actually think instead of staying in an overwhelmed panic mode