It can be tough. The scavs are also way more aggressive at the moment too which makes it harder.
What worked for me initially...
Don't try to learn on Factory (imo). Customs or Woods are better in my experience. Don't sit in one place too long.
Try evening/night time runs as less people do them. Don't stress over losing gear, with scav mode you can make it back easily enough. Not taking gear means you're at a disadvantage.
Spawn in and find a good hiding spot. Sit tight for 5-10mins if you have to, then wander out and explore.
Make use of offline mode to learn the exits/loot places/vantage points - there are so many places where you can target others and be hidden/make use of angles.
I printed out the maps, marked exits where applicable and have these handy when playing.
My PVP is still bad so can't help you there.