Some questions that come to mind:

What type of aircraft were you training on?
What were you doing hand flying so much during training?
What type of autopilot experience do you have?
What was your PM doing when you were flying? You should be calling for EVERYTHING before reacting. It's their job to set it up for you... just slow down and remember that nothing needs to happen immediately. Only two things will kill you in a short period of time- explosive decompression and a cabin fire. Everything else is a fly the plane, keep things upright, slow down, think, and work your way through the appropriate checklist.