Mindfulness Meditation
A good one to practice before the emergency. A go to during a panic attack or an especially low period where it would be dangerous for you to act.
Take a few breaths, just paying attention to the in and out and trying not to effect your natural breathing.
Once focused, take a back seat. Watch your thoughts float into your brain, and do not interact with them. Do not feed into them. You are now in the third seat, neither afraid nor shaming yourself, objective and neutral, adding no emotion or judgement to the emotions, ideas, thoughts and judgements passing through your mind. Just watch them come, and, as you refuse to feed them with values of good or bad, logical arguments, watch them leave. Watch the physical sensations of your body without judgement, without wishing for something else, just be here, in your body, right now, right here, right where you are at this moment.
Challenge yourself by timing how long you can focus on this task. There are no failures, if you find yourself following a track of thinking, just bring yourself back to the neutral seat, watching the ping pong match of vacillating feelings.