Arc Raiders is very different to COD, BF or any other traditional FPS - certainly not a gank fest. It's not a "twitchy FPS" and the combat is relatively slow in my opinion so you don't need to have lightening fast reactions although being quicker does help. As noted above, you can avoid 90% of fights if you want but there will always be opportunists who will shoot you in the head the minute your back is turned. For reference, I've been playing on PS5 and I've gone into plenty of raids as a solo and ended up teaming up with people. I've also been in a few scraps - lost a few and won a few. Going into each raid, not knowing what could happen is exciting and, if you do loose a fight and you die, it's not as painful as it can be in other extraction games like Tarkov for example.
Like you, I was also in a gaming rut until recently. This has changed that. It's a great game though and well worth a go.