how do you manage bad spatial awareness/split-second decision making and feeling incompetent in video games?

when I play games that require spatial awareness and split second decision making, i always crumble under the pressure and i'm not able to decide fast enough, or i make silly mistakes and miss important details (like not noticing someone directly behind me and being able to react fast enough). i feel especially bad when I'm playing with friends, because they have to carry me through the game as a result of me not being able to fend for myself. i also get frustrated and embarrassed really easily when this happens and I get really self-deprecating, which I know isn't a fun experience for my friends either.

do any of you relate to this? if so, how did you deal and how do you get better? do i just need to practice? they say practice will help me get better at the game, and I know that's one part of it, but I feel like there's an attention/awareness issue in addition to my impatience.