Constantly thinking “they’re judging me” mostly tells you how hard you’re judging you.

The sensation of being judged is often a projection of the audit already running in your own head. You are the one grading your clothes, your voice and the thing you said four hours ago, and then that scoring gets attributed to a room full of people mostly busy with their own version of it. The volume outside is usually a reading of the volume inside.

When the feeling arrives, ask what you were just criticising about yourself. Answer that specifically and kindly, and the crowd tends to quieten with it.