I have a relevant story. I was once hiking down a mountain, and near the top I slipped and fell on a rock, cutting my knee to the bone. When I saw it, I calmly called out to the person I was hiking with to get gauze pads, without any panicking or shouting. He helped, and I was able to make it down on my own.

The way I did it was by looking at the situation and seeing what had to be done, then figuring out the best way to do it. I'm not sure if this was normal, but it was an immediate reaction for me.

Moral: Search for goals than find an optimal path to achieve them, even in stressful situations. The way to do this is by drilling a procedure in your head until you can do it by instinct. Not specifics, as you can't plan for things like nails in your shoes. But you can plan general emergencies procedures, like remove the puncture, clean the wound, and apply pressure.