As an American living in Tokyo who also experienced the spotlight effect (mentioned in an earlier post) I can say they it was in my head 99% of the time. And that remaining 1% that did notice me for whatever reason ended up being friendly people just curious to know what brought me here.
I still get self conscious, particularly on days when I lack sleep, but convince myself I don't give a fuck what other people think. It's like going to the gym... You can worry that everyone's busy watching you or get over it and get shit done.
Also, I recommend meditation if you need to work on mindfulness. It will help you find that space between getting triggered and that emotional response.