I do feel you. When I started, I used to come home feeling all the shots on my body. here are some suggestions:
1. get to know the map and weak spots.
2. cover/protection duties is the basic duty to learn
3. moving is good but not too fast that you cannot scan your surrounding
4. learn hand signals and use them
5. if you are on the ground talk to other players
Airsoft is like sex. Clear communication is the key to have a good time.