Identifying our cognitive errors is a huge first step toward managing our anxiety. And I think basically everyone with anxiety catastrophizes. It's also nice to realize that we are not our anxiety. It's something we have, not something we are. It's like arthritis, we have it, it effects us, we treat it and manage it. But it's better than arthritis because we can overcome it.
Try to train yourself to recognize your anxious thoughts and identify the cognitive distortions. The more you are able to do that, the easier it becomes to dismiss them. And don't forget the emotional reasoning distortion. I find that that sabotages me more than anything. I identify something as catastrophic, but then I still feel terribly anxious, so I dismiss my accurate characterization because I feel so strongly that my original distortion must be true.
It takes a lot of practice.
I'm 43 now with a wonderful wife and kids, but when I first went to college I'd never been on a date because I had such low self esteem I predicted rejection at every possible romantic interaction. I assumed that any girl I liked couldn't possibly be attracted to me. I didn't understand cognitive distortions back then, nor did I realize I had pretty entrenched OCD, anxiety, and depression. But some part of me knew that exposure therapy was a good way to go. So I was honest with the women I was attracted to that I felt I had a connection with (I wouldn't just walk up to strangers and say, 'you're pretty, wanna go on a date?'). I was rejected plenty, but I lost my fear of rejection. It felt good to be sincere. I'm still friends with a healthy percentage of the women who rejected me, because I truly liked them and never built up resentment.
I know it's different from a woman's perspective, but my point is that if you face your fear-meeting new people, going on a date, whatever- it's hard at first, but it gets easier pretty quickly, and then not only is it easier but you feel good about yourself.
You're going to beat this anxiety and it will open up your life in wonderful ways, I just know it.
Good luck! Have a nice date. And try not to worry about he's perceiving you, focus on how you perceive him.