I've been playing about a year and was able to hero for the first time as a defensive/defensive shapeshifter (after getting killed left and right as a 40ish warrior and being a pretty weak 40ish assassin). I don't use aliases but starting to think I'll have to take it to the next level...

I'd suggest a defensive major shifter (minor is up to you). With a defensive major you'll get major damage reduction or hp regeneration (or both), plus enlivens that also reduce damage. Hare can sense danger (ie hidden people nearby). This makes for a pretty survivable character. Make it a gnome and you'll have MANY chances to rank because you're neutral and can be a tank, and also you'll have so many practices that con dying won't be a problem.

This build could work well in nexus or tribunal. Otherwise, try a human and you'll fly up the ranks. Take an offensive (or utility or air) minor and you'll have a decent chance to PK, plus you really don't need much for gear other than +hp to do pretty well. Being an offensive minor helps to get groups too because you can do a bit of everything and group with anyone.

In general, just try to rank quickly early on--get past that phase where all the village applicants are trying to bash you--and then be smart about not hanging out in your guild in Galadon. Like others said, find sneaky spots to hide when hurt and spots to sleep when your mana is low.