A key part of the issue here, as you stated, is unlearning a big set of pre-conditioned expectations from WoT. 10,000 or so WoT matches can set you up to expect a certain type of battlefield experience... and then MWO turns that on its' head.
In WoT, you can keep a good simulation of most of the map in your head. When you saw Heavy markers in J7 a minute ago you know they are probably within 1 grid of that now. Sight lines are generally better than MWO, the maps are easier to keep track of, the places where you can perform 'maneuver X' are fairly known and stable. (In your case, as you say, X is typically "Shoot from cover with option to retreat to safety")
Your MWO experience will basically toss that out the window. Maps are effectively smaller, and less visible. You rarely have a single primary weapon on a mount that you can shoot from cover with, nor a decent location from which to do so. The battle map is more dynamic (movement of mechs and whether a position is exposed or safe) and less easy to keep track of. Despite the hundreds of tanks in WoT, the mechs in MWO are much more variable factors.
I would approach your issue two ways. First is MWO situational awareness. Spend some time pulling back and getting 'the big picture'. You likely took many many matches in WoT before you were comfortable with your battle awareness of the map/situation. In MWO, you should spend some time in the Academy and test maps... just take in a fairly mobile mech and run all over, get familiar with the map, try to establish about 6 points per map from which you have a decent position (good view, cover options) and practice how to move between those points.
In matches, fit out a mobile mech (speed, JJs, a decent amount of armor) and assume that you aren't going to be a battle asset for a few matches, and just
watch the battle. Watch how your team moves out, watch how they clump and spread out as they encounter obstacles/foes. Watch how red mechs start to accumulate around anyone who has stayed visible and in place for too long. Then put some mid-long range weapons on your mobile mech and start practicing firing into battles from the outskirts. A while of this and you will have a new set of map/battle instincts.
The second major thing is to develop a sort of mental insulation between you and the game. Getting sensory overload when in a battle typically happens when your emotional reaction (and expectations) is out of proportion to the situation. No one will die, no one will single you out and shun you forever, you will not suffer any actual pain, you aren't losing the entire match on you own, and Team "YourNationHere" will not be kicked off the podium because you didn't win.
You are a calm, cool, MechWarrior. You have training and skills. You evaluate the battle, choose your target, take a shot. If you're sensible, you can load up a couple heavy weapons, get in position, take your shot, and *leave*. (Almost like WoT!) You don't have to stay on that target, his chunk of armor is gone, let someone else shoot him. Dash out to the flank, re-evaluate the map, pick another red, take another shot, gtfo. It's not exactly "guns a-blazin', guts'n'glory!" but it will allow you to get used to the different battle flow of MWO while still contributing effectively.
Edited by MadBadger, 14 September 2018 - 04:46 AM.