cognitive distortions

I've started to notice negative self talk I have with myself when I'm alone. I tend to leave interactions happy but after spending time alone quickly turn my memory of them into a negative mush. I told my therapist about this and he said it's something called cognitive distortions which can occur when someone has been traumatized.  I notice them after work or even in planning future events. For example, I'd like to host a party with some co-workers and friends. The first thought that comes to mind about said party is that no one will have a good time and I will be judged for it. I really just want to do it to get over this fear and self-doubt. 
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Rules

It's not that I'm shy, its more so that I have rules in my head for how the world works. Really, I spend all my time trying to refine these rules. I'll take input from my surroundings like someone saying something and the reaction(output) to that something. Then if it occurs enough or I see it online enough I will make it a default rule. So When I'm at work or in other social situations I weave through conversations and interactions, not trying to break any of these rules. A big one for me is showing any interest whatsoever. I want to be wanted and hard to get. When I hear others talking about going out together, what I really want to say is, "can i come?" but under my rules that is deemed desperate and they would think I'm a loser.

On a separate but related note, I feel this effects the way I walk. I'm so tense cause I don't want to be exposed as something, because having an identify can lead to others hurting it.

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