Rationally we know that people don't really pay attention to others. People are focused on  themselves. When you do something embarrassing or weird they might laugh but will forget.

I hate that I ruminate whenever I do something weird or embarrassing. Sometimes I will reenact and record myself to see if what I did was as bad I think it was.

As I'm sleep deprived I tend to feel spaced out or irritable and find that sometimes my behaviour is odd. I will end up thinking about it and feel embarrassed.

I have to keep reminding myself that no one cares about what I do.