I loved this book, " Emotional Intelligence 2.0" by Travis Bradberry & Jean Greaves.

You can read and gain deeper understanding of how our brain works.

Also, Don't assume that people have enough time to think about you or notice you, Nobody really cares.
For instance, you may see somebody staring at you in a public place. Now, that might be not true- that person might be daydreamming or thinking something else. Even if that person is thinking about you, that should not bother you as that's some stranger and his/her opinion about you serves you nothing.

Lastly, Learn to say 'Fucck it/ Off' often.