Uh, what can I do to imporve at this game so that bad matchups dont stress me out?

Okay so in my most recent ranked game, I was up against a mr7 Katarina when I had Sol as a first pick. Until this point, I had no idea that Katarina had a reset on her shunpo (I played against a lot of unskilled players and they never used that low cd shunpo against me). Once she had used it, I went to stun her, then start using my W to attack, but unlike the unskilled Katarina's that I had faced, as soon as the stun was over she was instantly attacking me with no way for me to retaliate other than to use an exhaust. I don't have a clue what I could have done instead since this was within the first 5 minutes. So my question is how to deal with players who counterpick and are decent at their champion? So far I had seen what would counter or I have had difficulty laning against {{champion:136}} , any advice on how to deal with them would be appreciated. {{champion:84}} {{champion:105}} {{champion:55}} {{champion:61}} {{champion:157}} {{champion:112}} {{champion:163}} {{champion:90}} {{champion:127}} {{champion:115}} {{champion:238}} {{champion:117}} {{champion:74}}
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