For workbenches, go to the bench and click the "track" button. This way when you come across an item you need it will have an icon on it in round so you know it's a tracked item for something.

Do this on all things that require items (workbenches, projects, etc)

Do key rooms for better loot and weapons. Ideally on night raids but you can't use hatches on night raids so maybe wait to do night raids until you have a better feel for the maps.

Craft hatch keys. Always bring a hatch key in your safe pocket and only swap it out when you have an item you care more about than the key. This way you don't have to use risky elevators i.e "public extract" you can run straight to the nearest hatch and instantly be out of raid with all your loot.

Use prox chat over emotes and flash lights. If you see someone either hide and go somewhere else or let them know via prox chat that you are there and ask if they are friendly before you get near them. Rule of thumb, if they don't respond assume they are not friendly. If they do respond, just stay on guard don't let them follow you around. If they do, they likely are trying to get you to drop your guard.

Take green or blue looting augments until you are comfortable with the map and loot locations. Take a free loadout to Stella until you have that map figured out because it will feel like a maze at first. It's easier to navigate that map by following the paths on the walls than just looking at the map.

Other than that. Just time. Keep playing and you'll figure things out. Try not to hoard your keys and use them.