I think that help from a psychologist is beneficial to some extent.
A psychologist may give you tips and show you ways on dealing with judgement and expectations.
From what I see when you care about what others think it actually forms setbacks in your own life from little things to what you can and cannot wear to major things such as careers. You might begin to question if a certain career you are interested in is acceptable by society and if this career will make people think you are “not smart enough”, “not capable enough” or “you are just taking the easy way out”.
My personal opinion is that nobody else can help you but yourself because only you know to what extent you think and care about other people’s opinions.
Maybe try taking small steps.
If you struggle voicing your opinion in class or your workplace maybe on Day 1 begin with addressing the issue on a small scale. Maybe bring up that issue with a colleague or another student. If they look at you weirdly or make a judgement think of it as if they had an epiphany. Think of it as they said to themselves in their mind “I never thought of this”. Take your negative thoughts and turn them into positive ones.
On Day 2 address the issue with someone else. Maybe a colleague who you don’t really talk to much. On Day 3 try addressing the issue with a senior worker so on and so forth.
In terms of being outside, you may find that people are judging what you are wearing.
Turn those thoughts into “Wow they love my style”.
Maybe speak to a psychologist for your own contentment but try solving your judgement problems through small steps.
This helps boost your self-confidence and self-esteem.