Stop over-thinking. Most of the time, when you think you are being judged, you probably aren't. It's just too hard to judge every single person you meet, analyzing their flaws and imperfections like they're a test you're grading.
•One way to test this is to push your limits a little and do something that is a bit out of the ordinary for you. See how people react. Chances are that only your “friends” will notice the change and make comments, but a random stranger really won’t care.
•Learn to catch yourself when you start over-thinking. Recognize this pattern of abuse and do something to overcome it. For example, every time you over-think, force yourself to compliment an aspect of your personality. This should help to give you a better self-esteem:
•"Thinking is good. I pay attention to all the little details. I notice things that other people don't notice, but I should use this ability to be positive, not negative."
•"I care about being good at something. No one can achieve perfection, but I try to put my best foot forward. If I fail or underperform, it's not like I didn't try. That's all I can do."
•"I care about principles. I have values, and I try to live by them. The world doesn't always work the way I want it to, but that doesn't mean that I'll stop trying. I will accept it when it doesn't.