How do I stop feeling like everyone is judging me?

The feeling that everyone is constantly judging you is exhausting and can make simple activities like going to the store or speaking up in meetings feel terrifying. This fearful feelings often stems from social Anxiety disorder, past experiences of criticism or rejection, or your own harsh inner critic that assumes others think about you the same way you think about yourself. The truth is that most people are far too busy worrying about their own lives, appearance, and performance to spend much time analyzing yours. This cognitive bias, called the 'spotlight effect,' makes us overestimate how much attention others pay to our behavior and appearance. When you feel like everyone is judging you, challenge these thoughts by looking for evidence - are people actually staring at you, making comments, or treating you differently? Usually, the judgment exists primarily in your own mind. Practice self-compassion and work on reducing your own self-criticism, as this often projects outward into managing fear of others' judgment. Remember that even if someone does judge you, their opinion doesn't define your worth or life changes who you are. Most judgment from others says more about their own insecurities and issues than about you. Focus on the people whose opinions actually matter to you - close friends and family who know and love you - rather than worrying about strangers or acquaintances. When you do encounter actual judgment or criticism, consider whether it's constructive feedback worth considering or just someone else's projection that you can let go.