Go into option and add in your bottom action bar. For tanking I use buttons 1-11, Q,E,R,T,F,G,V normally. This gives you a lot of key binds and with my Merc Stealth keyboard makes reactions seamless. I sometimes branch out to my mouse buttons, but not as much and normally reserve "Oh Poop!" buttons for the mouse.
As for the abilities, I use them all. Having done a decent amount of tanking in beta as a Shadow and a Vanguard, you'll use them. Certain bosses have PbAoE dmg that needs to be kited. Others go stationary but cannot be approached for <x> seconds for various reasons and so on. During these times you'll really want to use abilities like Pulse Cannon to keep threat high. Or as in the case of Hammer Station, Explosive Blast to knock off the adds. Range is also a factor if you find yourself needing to face a boss one way, but need to get aggro of 2+ adds with ranged.
I hope this helps, but don't drop abilities, find ways to use them.