What should I do when stuck in a bad position?

Panicking in a bad position is the worst thing you can do because it wastes energy and often exposes you to submissions. Take a breath and assess your situation. In mount, protect your arms and neck. In side control, create frames. From back control, fight the hands. Once you are protected from immediate danger, begin your escape sequence. Small movements are often more effective than big explosive ones because they conserve energy and do not telegraph your intentions. Wait for transitions, which are moments when your opponent shifts their weight to attack, to time your escape attempts. Your opponent must move to attack, and that movement creates opportunities to escape. If one escape attempt fails, do not force it. Reset your frames and try a different escape. The ability to stay composed under pressure is one of the most valuable skills in BJJ and comes only from experience being in bad positions and working your way out methodically.