Are ghosts real and if they are what do I do

Everytime im alone I feel that I am watched even though when I look around there is noone there. What do I do?

While it would be difficult if not impossible to prove that ghosts do not exist, there is a vast breadth and depth of information and evidence pointing toward a well-reasoned, logical inference that it is incredibly unlikely that ghosts exist. If you would like for me to go into more detail concerning the line of reasoning to reach this conclusion, I can, but in the interests of keeping this answer short I shall eschew it unless asked otherwise.

As for your feeling of being watched, that is not an uncommon feeling. Paranoia is a very natural and human thing, one you should not be too concerned about -- especially not to the point of fearing ghosts are present in some way. Steps to reduce paranoia include:
- Cessation of drugs (common drugs that can induce paranoia are caffeine (present in a plethora of consumables, including but not limited to coffee, tea, soda, chocolate, and diet pills), pseudoephedrine (a common ingredient in non-drowsy decongestant and allergy medications), ADHD medications (such as Adderall, Vyvanse, and Ritalin), and more.
- Better sleeping habits. Sleep deprivation can drastically increase paranoid feelings, as well induce hallucinations.
- Keep the room you are in well-lit. Not being able to see the entirety of the room well can lead to thoughts of something lurking in the shadows. Being able to see your surroundings will lend strength to feelings of security
- Do not consume fear or paranoia-inducing media, including stories and movies. These can increase negative feelings and feed your imagination.
- Have company. Being with even one other person will make you feel much more secure.

There are many more ways but these are the most basic ones I can think of off the top of my head.

There are many possible answers to your question. Feelings of being watched may be due to paranoia or just general uneasiness, but then there is some ambiguous evidence that humans may have the ability to know when something is watching them also. This reported ability has been researched and the results are not perfectly clear. No individual has been reported as being correct all the time, but several (actually quite a large number) individuals have been consistently better than random chance would allow. Thus on that point, the question becomes, what is proof>