Why do we think everyone is judging us? Psychology explains the Spotlight Effect and why we feel constantly observed

Psychology reveals we often overestimate how much others notice our flaws, a phenomenon known as the Spotlight Effect. Our egocentric perspective and the Illusion of Transparency make us believe our anxieties are obvious. Theories like Social Comparison and Self-Discrepancy explain heightened sensitivity to judgment, especially for perfectionists. Ultimately, acceptance, not constant self-monitoring, offers freedom from this pervasive fear.