ok, so ...
engineering is what it is. those weapons and effects are fearsome, and they reduce your chances of survival.
for this reason, that cool down advantage is now critical in practice
so try to fight the interdiction, but if you feel you're loosing it, submit. don't gamble too high ...
once you drop, don't bother deploying hardpoints (no use)
select a system in nav panel (if you hadn't beforehand, many would argue you should do that always on entering a system as a precaution)
face your attacker and try to boost your way behind him. your goal is to keep out of his arc of fire while the fsd spools up
continue evading and engage fsd as soon as cooldown expires, then continue continuing evading
once fsd is up line up to target system and jump
also, your build should have enough shields for ... anything you can't manage to evade in those critical seconds, ymmv.
if you feel shields aren't enough (?), add more armor. note armor can make you slow and clunky. not good. nothing is perfect.
of course you shouldn't get interdicted in the first place. if you did, it means a suspicious hollow square was showing behind you in your radar and you didn't react. first thing entering a system is checking hollow squares, and if they are suspicious reacting accordingly:
- don't let them get behind you and
- jump out or
- drop into normal space, then high-wake
that's in a nutshell how it is. i do not like some of this either but our desires are completely irrelevant, so better to adapt or ignore. if you come up with a better plan, anyone will be eager to hear!
most of all: even in the worst case, put it in context and consider that in virtual life virtual crap sometimes just has to virtually happen and it's virtually ok.

dunno exactly what you were doing, but unless you had a lot of "first discovered stuff on board" (and then you are just crazy

), it's just a few credits. don't fly what you can't afford to loose!

and if you were running unarmored and doing say trade runs ... what does the loss actually mean vs the profit you made overall? it's just operation costs, you don't really die.
an absolutely fine alternative is blazing your own trail in solo, plus it's much less laggy and jumpy.