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I have aspergers, ocd and ptsd so I relate to plenty of that.
Mindfulness exercises has helped me a lot to ruminate less and focus on the present.
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i've noticed myself observing small random events like that too, but it hasn't been as bad for me
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yes, ur not alone
how i personally got over the whole thing of assuming people hate you is, i simply just internally seethe about it and pretend i dont know or dont think so until the feelings pass and so fourth
i highly reccomend masking with such intensity that you BECOME the person you're masking as, as that's what ive done forever and a year.
(THIS DOES CREATE IDENTITY ISSUES AND CAN ALSO LEAD TO FURTHER PROBLEMS, but its pretty good in the moment thoughbeit)
i didn't intentionally start doing it though, it just started happening when i essentially dissolved as a person and just became an assortment of masks, DO try at home if your life is unbearable enough, being more mentally ill is better than being unhappy