someone plz help me get better

idk if this is the right channel to say, but im so ass and constantly getting 1 tapped no matter what, and always spam crouch and spray

I cant get it outta my head to stop crouching and spraying and always missing shots and never can track and hit headshots

whats the best way to get it into my head and get better aim and stop panic shooting and instead take my time? i wanna stop being ass