I am an honest and introverted person with poor psychological quality. For example, if someone reads something, I'm worried about others' jokes and often can't do it well.

There is nothing to say. Constantly strengthening one's comprehensive ability is the only way. If you are familiar with something, it is hard to make mistakes even if more people are watching it. Not because someone is watching you, but because your own proficiency and ability are not ready enough. There are many times when you think others are looking at you, but they are not. It's just that your subconscious thinks so. You are like this because you care too much about other people's opinions and your own image. Throw away the nothingness, everything is just a cloud.