To find the word the cursor is at, do the following:
Use Ctrl+F keyboard shortcut then press Enter.
To navigate between the occurrences of the word at caret
Press F3 to go to the next occurrence.
Press Shift+F3 to go to the previous occurrence.
Or just Press Ctrl+F3
and Ctrl+Shift+F3,
You may see/change that shortcuts in the editor by going to the menu under File > Preferences > Keyboard Shortcuts. (Code > Preferences > Keyboard Shortcuts on Mac)
then search for find selection, see:

See Key Bindings for Visual Studio Code, and Keyboard shortcuts cheat sheet in PDF file format for Linux
, macOS, and
Windows.
Multiple selections (multi-cursor)
Ctrl+D selects the word at the cursor, or the next occurrence of the current selection.
Press Ctrl+D again for Multiple selections or you may just Press F3 to go to the next occurrence. Press Shift+F3 to go to the previous occurrence.
And if you enjoy vim, you may install VSCodeVim extension,
which is a Visual Studio Code extension that enables Vim keybindings, and like vim:
Press * to search for the next occurrence.