Has anyone sanded a painted wall without a mask? (Stupid i know)

Sanded a wall without a mask on today as I just didn't thimk but I stupidly remembered goggles. My nose felt irritated so.when I looked in the mirror I was covered in the dust and even had it in my mouth. Now I got a sore throat. Should I be worried now ?? First and last time for sure. I'm just panicking now I've damaged my lungs long term :( although I only did it for.10 minutes without the mask until.i had realised.
Health anxiety at full swing now and not sure if the sore throat is the cause of my anxiety or not.

I have never worn a mask when sanding!

Really? Even when sanding down paint? It was everywhere! In my mouth and my nose was really irritated. Funny enough my sore throat only started when I started panicking about it!
My dad have already told me 10x over that he's breathed in loads of dust and fumes over the years but I just feel like he's saying that as he knows I suffer bad with anxiety!
I am probably over reacting. It was only water based paint and I guess cement etc is worse but this paint dust was everywhere.
Argh. Joys of health anxiety!

Nope never have lol