In a crisis, the person who notices the exit is more useful than the one who notices the drama.

Trouble is loud, and loudness pulls attention toward the spectacle and away from the mechanics. The useful person in a bad moment is not the calmest or the bravest, just the one whose eyes went to the door, the first aid kit, the person on the floor. That is a habit of looking, and habits can be built in advance.

Start with the boring version. In a new room, clock where the exits are; at work, find out where the fire alarm and the kit live. Then practise it socially: when something kicks off in a group, look for what would help rather than for what happened.