THINGS TO REMEMBER
Hands off yoke 
Feet off rudders! 
Autopilot? 
Do 180&amp;deg; turn. Not always the best option. Climb? Descend? Combination? 
This is an emergency 
Get on ground, now! 
Worry about consequences later, after returning back to the planet 
ATC can help, but you have to get yourself out of it. 
Move head as little as possible. If have to move the head, do so very slowly. 
Get instrument rating and remain proficient 
Instruments must be in working condition in order for pilot to have a chance at surviving. 
If instruments and autopilot are working, get the autopilot on and let that do the 180&amp;deg; turn, climb, and/or descent to get out of clouds. Instructor might want to have student demonstrate following ATC directions to get to airport. 
Must be in hands-off trim at all times, this will prevent the aircraft from going where it should not while pilot figures out and solves the problem while hands off. 
If pilot needs to grip something, have them grip their knees, NOT the yoke.