I have had to deal with this problem. It has gotten better but I still have to be vigilant or I will backside.

I was able to make progress via talk therapy and via the following.

When I get an idea to do something reasonable i try to notice and be attentive to any anxiety that may come up. . And, when I have the anxiety, my goal is to force myself to do the thing I am anxious about.

For example, I used to be paralyzed at meals with several people because I was afraid to ask people to pass me food, lest they judge me. I eventually overcame that by always asking for things to be passed, and soon I was less anxious about it.

Same thing when I was in school. I used to be afraid of going into the quiet study room in the library, like I would be judged for just being there even if I was utterly silent. I started practicing that and soon I could go in there without (much) anxiety.

Sometimes bad things would happen, like the time I said something super embarrassing while teaching. It was rough in the moment but everyone got past it and life went on. I now can teach with limited anxiety.

So for me therapy set the groundwork but the actual growth occurred by noticing the anxiety and going ahead anyways and doing the reasonable thing that I was anxious about. It helped also to remember that if I didn't do it I would feel lousy afterwards.

I still need, and have, this anxiety practice. For example, if I unexpectedly see someone in a store, anxiety shoots up and my automatic impulse is to avoid them. I try to overcome that anxiety by making sure that I speak to the person.

I don't always succeed in overcoming anxiety but I am much less anxious and fearful of being judged than I was a few years ago.