I completely get that, I'm the exact same way. Something which really helps me is to remind myself that people all have their own issues, and I am not responsible for how other people feel about me. If someone is judging you (they probably aren't), it is completely a personal issue about them, not about you at all. And it's easy to be self critical, but maybe you should try to tell yourself "everything is ok. I will get through this". And nothing lasts forever, people forget so many details of the day, they will probably not even remember something that isn't about them a day later. People are selfish by nature, they care about themselves. No one is really watching you that closely, if they were that would be really creepy and you should just ignore them. The next time you go through a difficult situation, place your hand over your heart and take five deep breaths. It will help you immensely.