How can I stop guessing or thinking about what others are/may be thinking?

I am constantly finding myself trying to invade other people thoughts instead of just staying in my own business and feeling my own thoughts.

Here is a model I did this morning:

Circumstance:Picnic bbq with family

Thought: My dad and Brother are judging me. They think I’m snobby.

Feeling: Guilt

Action: Become defensive and unable to relax mentally. Act in an unnatural and distant way. Ruminate uncontrollably about events that take place and what others are thinking about situations and me.

Result: Misunderstandings happen, people get confused. Communication is broken down. Too much energy is expended in what is meant to be a relaxed setting. I am not the confident and happy person I want to be.

Any insights or suggestions?? Thank you