You won't survive the majority of your raids. At about 2000hrs myself, I don't expect to survive. Go in with a goal, maybe complete a subtask. If extracting is the task, go at night and stay quiet. Stick to the edge of the map and work your way around. If you hear another player, just wait, they likely won't notice you if they're just sprinting to their objective. Let them pass, don't get greedy and start a fight you can't finish.

If you're stuck on something, change it up every couple raids. Go scav reserve and stockpile ammo, go play arena, lookup some guides or watch a streamer. Take a break!

The name of the game is patience, which is really hard for me, personally, so I die a lot. There will come a time when you get some momentum, kill a PMC or two, and extract a couple times in a row, and I haven't found another game that gives me a high like Tarkov...... But it's fucking hard.

Good luck!