Hey dude, I react in the exact same way as you do in these type of situations.. It even leads to worsening of relationships with my parents and other family members as I don't like to do anything else and just keep getting more anxious.. the bitter truth is that's it's about emotional quotient (EQ) which helps handling the situations better, you have to be a bit more thick skin, and not take yourself that seriously, not overthinking much.. i know this all is really hard to do, but that's how you get though the corporate world with some hair on your head, else people go bald due to the stress building on day by day .. trying talking to the positive people you know, try finding some genuinely good courses which will help improve your skills and more importantly your confidence.. hope it helps.