Guest blog by Sheri Leasure, LCSW
Have you ever considered the power of your nose? Your sense of smell works like a specialized chemical detector in your nose. When you breathe in, tiny particles from the air (which come from food, flowers, smoke, or anything that has a scent) enter your nose. But how does scent affect emotions?
Inside your nose there’s a special patch of tissue called the olfactory epithelium, which is covered in tiny receptors. These receptors are like locks, and each scent particle is like a key. When the right key fits into the right lock, it sends a signal to your olfactory bulb, a part of your brain that processes smells. Your brain then figures out what the smell is and connects it to memories and emotions.
How Scents Make You Feel
For example, for many people the smell of smoke is linked to experiences of fire. Fear may arise when your nose senses smoke and your brain identifies it with a potential threat. That fear motivates you to explore your environment and determine if you need to take action to protect yourself.
Unlike taste, which is limited to sweet, salty, sour, bitter, and umami, your nose can detect thousands of different scents, making it one of the most powerful senses!
The sense of smell (olfaction) is unique among the senses because it bypasses the brain’s traditional sensory relay center, the thalamus. Instead, olfactory signals travel directly from the olfactory bulb to the limbic system, which includes the amygdala and hippocampus—regions associated with emotion and memory.
This direct pathway explains why smells can evoke strong emotional responses and vivid memories more quickly and intensely than other sensory stimuli. In contrast, other senses (such as vision, hearing, and touch) first pass through the thalamus before being processed in their respective cortical areas. This distinct neural wiring makes olfaction deeply intertwined with emotion and memory, setting it apart from the other senses.
Follow Your Nose to Reduce Anxiety
Research has shown that odors can modulate mood and emotion, both overtly and subliminally, influencing behavior, stress levels, and overall well-being. Pleasant scents, such as lavender or vanilla, have been found to enhance positive emotions, promote relaxation, and reduce negative mood states like anxiety and stress.
For instance, studies indicate that lavender aromatherapy can lower cortisol levels, the hormone associated with stress and improve sleep quality. Similarly, citrus scents, such as lemon or orange, have been linked to increased alertness and feelings of happiness.
This phenomenon is due to the close connection between olfactory processing and the brain’s emotional centers, particularly the amygdala and hippocampus. Because scent signals travel directly from the olfactory bulb to these limbic system structures, smells can rapidly trigger emotional memories and influence mood without conscious awareness.
For example, the scent of freshly baked cookies may evoke feelings of warmth and nostalgia by recalling childhood memories, while the smell of fresh-cut grass might bring a sense of calm associated with outdoor experiences. Conversely, unpleasant odors, such as rotting food or smoke, can trigger stress responses and heightened vigilance, demonstrating the powerful link between olfaction and emotional processing.
These effects are utilized in various settings, such as retail stores using pleasant fragrances to enhance customer experience, hospitals incorporating calming scents to reduce patient anxiety, and workplaces diffusing energizing aromas to improve focus and productivity. The ability of odors to subtly shape emotions and behaviors highlights the significant role of olfaction in everyday life.
What Are Calming Scents?
The unique connection between scent and mood has practical applications, especially in mental health. Grounding techniques, which are strategies used to anchor individuals in the present moment, often incorporate the sense of smell to help manage anxiety and dissociation. By focusing on sensory experiences, grounding can divert attention from distressing thoughts and promote a sense of stability.
One effective grounding method is the 5-4-3-2-1 technique, which involves engaging all five senses to shift focus away from anxiety. In this exercise, you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method distracts from anxious thoughts and reinforces a connection to the present moment.
Incorporating scent into grounding practices can be as simple as carrying a vial of essential oil or a scented item that evokes positive memories. When feelings of anxiety or dissociation arise, taking a moment to inhale a familiar and pleasant scent can provide immediate comfort and help reestablish a connection to the present.
Can Scents Trigger Emotions?
It’s important to note that the effectiveness of specific scents can vary from person to person. Personal experiences and cultural backgrounds play significant roles in how you perceive and react to different aromas. Therefore, you should explore and identify scents that personally resonate with you and evoke positive feelings. Experiment a bit with different scents. Simple household items like vanilla or a dryer sheet are common choices, evoking the memories of baking cookies or folding clean laundry.
One caution, however, is important. While carefully chosen scents can link us to the present, scent can be one of the most powerful triggers for trauma, evoking flashbacks for those suffering from PTSD. Sometimes, sufferers of PTSD are aware of which scents can trigger flashbacks or dissociation. However, as you experiment with scent, be prepared for powerful emotions, both comfortable and uncomfortable to arise. If you have a trauma history, especially early childhood trauma, be aware that certain scents connected with your past could bring up painful memories and overwhelm you. Take good care of yourself by proceeding with caution and having at the ready a few fragrances you know will help you return to the present.
Related Reading: Why Understanding What Trauma Does to the Brain Helps You Heal
The profound link between scent, emotion, and memory offers valuable tools for managing anxiety and dissociation. By intentionally incorporating fragrances into grounding techniques, you can use the power of your sense of smell to boost emotional well-being and maintain a connection to the present moment.
Sheri Leasure is a Licensed Clinical Social Worker with training in Internal Family Systems, Somatic Experiencing, Eye Movement Desensitization and Reprocessing (EMDR), Mindfulness, and Dialectical Behavior Therapy (DBT). She sees clients in the Glen Ellyn and Sycamore offices of Life Care Wellness, as well as by telehealth.
