I (19F) used to have an extreme social anxiety and would often have panic attacks for seemingly ridiculous reasons. What REALLY helped me was when one day I saw a girl wearing a blouse backwards.. (seriously) When I first saw Her I kinda giggled and I was like.. omg someone needs to tell her.. she was sitting with some friends and no one seemed to care or even notice (it wasn’t really obvious) AND THEN IT HIT ME! No matter how hard I’m gonna judge her, no matter how much I would be laughing at that when I remember it SHE WILL NEVER KNOW! And it’ll never affect her..
Point is: when you feel/think that someone is secretly judging you, take a moment and think about how it would never affect you no matter how hard they think about it
in other words OWN IT