Interesting observations, Sonia. And good strategies. As you say, we are wired to be self-conscious, some of us more than others. And we tend to assume (erroneously) that others are paying as much attention to us as we are to ourselves.

So it's helpful to keep in mind that most of those around us--even our loved ones--are too preoccupied with their own lives to watch us very closely or remember what we do.

A helpful strategy for interrupting the worry cycle is to indulge in curiosity, to wonder about events around us, even ones that don't affect us. If we wonder, we may investigate or ask questions. We may learn new things. And we are sure to please the people around (unless they're paranoid) by showing interest in their favorite subject--themselves.