The Surprising Ways Smell Affects Mental Health

Scent is an underappreciated but important part of daily life. It influences emotions and memories. From the sweet smell of blooming lavender to the rich aroma of your favorite brewed coffee, scents create a sensory experience that shapes your mood and memory.

Scents guide emotional responses, creating a sense of comfort and joy that then affects mood. They also strengthen mental connections. Familiar scents evoke memories. Do you remember how your favorite brewed coffee gives you a sense of belonging? In these ways, scents bring a unique richness to ordinary life.

People often overlook the fact that smell affects mental health and emotional well-being. Many are unaware of the significance of the sense of smell. Thus, this article will explore the connection between smell and mental health and provide insights into how different scents regulate mood, stress, mental state, and more.

Explore how different scents can enhance your mental health and start incorporating them into your daily life. Read below to discover the power of scents.

How smell affects mental health

Why does the smell of pastry recall your childhood memories? When a human smells something, it passes through the olfactory bulb.

The smell information is sent to the hippocampus and amygdala — the areas responsible for emotions, learning, and memories. That is why, for example, you associate the aroma of freshly baked pastry with your childhood kitchen.

Therefore, certain scents can elicit positive or negative emotions and memories. For instance, the scent of pine trees may activate memories of holiday gatherings with family or friends. In response, it induces feelings of happiness, warmth, and nostalgia.

However, for certain people, burning diesel fumes can unexpectedly trigger an intense flashback of fire and induce an episode of post-traumatic stress disorder (PTSD).

Scents and mood regulation

Although the psychological effects of scent are undervalued, aromatherapy has been used for centuries worldwide to improve mental health. Aromatherapy is the practice of using various calming essential oils for therapeutic benefits. These may include regulating mood to relieve stress and manage anxiety and depression.

The molecules of essential oils reach the brain and display their effects by two pathways called the olfactory and respiratory systems. Different sets of responses are triggered that affect both emotion and mood, such as:

Activation of different brain regions
Regulation of hormonal levels
Alteration in blood biochemistry
Increased neurogenesis

A variety of best scents for mental health are known for their mood-boosting nature, such as lavender, jasmine, citrus, etc.

Lavender, a calming scent, relieves stress and promotes relaxation before sleep. Its floral quality induces a soothing effect on the nervous system, helping reduce agitation and restlessness. Thus, it contributes to decreased anxiety and depression.

Additionally, jasmine (sweet scent) has an uplifting effect on your mind, which improves mood, provides relief from depression, and enhances energy levels.

The impact of smell disorders on mental health

Imagine waking up in the morning and not being able to smell the aroma of your morning coffee or the freshness of nature. For many, this is a daily reality.

Olfactory or smell disorders affect 5% of the general population. The olfaction impairments increase as people get older or experience physiological conditions. This often results in poor appetite, change in body weight due (decreased pleasure in food), and even trouble detecting spoiled food. It can also result in mood disorders and a lack of socialization.

This impact is not limited to food. It can deteriorate social interaction and work life, leading to isolation. There are multiple types of smell disorders.

Anosmia. Partial or complete inability to detect odors. Often, anosmia goes unnoticed for a long time, leading to loneliness and isolation. The lack of sensory experience severely impacts mood and well-being, increasing the risk of anxiety and depression.
Hyposmia. Reduced ability to detect odors. It can lead to depressive symptoms as it can disrupt socialization. The lack of joy during shared experiences can reduce the quality of life. It can be an early sign of Parkinson’s disease (PD), intensifying anxiety, depression, and sleep disturbances.
Parosmia. It is distorted odor perceptions, such as smelling rotten or unpleasant odor rather than warm cookies. This drastic change causes depression, and diminished appetite with weight loss, severely affecting the quality of life. Parosmia compromises your safety as it prevents the detection of spoiled food or gas leaks.
Phantosmia. It is the perception of foul odors like the smell of sewage or chemicals that are not present. This olfactory hallucination creates a sense of discomfort, leads to social isolation, and reduces the ability to feel joy or pleasure (anhedonia). Gradually, the stress associated with phantosmia contributes to emotional distress and mood disorders.

Using scents to improve mental health

When you feel distant from the world, the power of scents brings you back to yourself and the world around you.

Implementing scent-based practices in your tiring life is crucial for your mental health and emotional well-being. This section will tackle that.

However, a word of caution first. You may have encountered people who have reported adverse reactions (e.g., headaches, throat and nose irritation) to essential oils. This is because essential oils are highly concentrated and strong, requiring proper use. It is important to follow safety guidelines.

But without further ado, here’s how to use scents to improve mental health:

Relieving stress and anxiety

Aromatherapy is a natural treatment technique that harnesses the therapeutic power of essential oils to enhance the olfactory experience. Extracted from flowers, herbs, and other sources, essential oils rejuvenate the body and soul.

Essential oils not only offer pleasant aromas but also improve sleep quality, leading to alleviated fatigue. Additionally, they foster brain functioning and reduce chronic pain.

Read further to discover the therapeutic benefits of essential oil scents for stress relief (e.g., lavender, eucalyptus, and sandalwood) to enhance your mental health. Allow these essential oils to work their magic and transform your well-being.

Lavender

You can apply lavender essential oil to the skin, diluted with a carrier oil like almond or coconut oil.

For the face, use a concentration of 0.2-1.5%.
For the body, use a concentration of 1.5-3%.

Steam inhalation is also a great application of lavender scents. Follow these steps.

Add a few drops to a bowl of steamed water.
Lean over it and place a towel over your head while keeping your eyes closed to avoid irritation.
Inhale the steam for only 15 to 20 minutes at a time.

Eucalyptus

Eucalyptus essential oil is very refreshing, so it’s great while showering.

Rub 7 drops of eucalyptus essential oil on your hands.
Rinse the oil and inhale deeply.

The other way is to put two to three drops at the bottom of your shower. Warm shower water will vaporize the oil, like how a steam room would.

Sandalwood

You can use the sandalwood in two ways: topical application or inhalation. To apply it to your skin, follow these steps:

Mix two to four drops of sandalwood essential oil with a carrier oil (e.g., jojoba oil) to reach a concentration of 1.5%.
Apply it to your wrists and ankles.

If you don’t wish to apply the oil directly to your skin, inhale it directly from the bottle or pour a drop on a tissue.

Enhancing mood with energizing scents

Do you know scents can alter your emotions and shift your moods? You may have noticed that the scent of orange and lemon boosts mood, or lavender makes you feel peaceful.

Therefore, you can begin your day with the right energizing scent. Use a citrus-scented air freshener throughout the house. Here are some tips:

Add lemon, grapefruit, or orange essential oil into a spray bottle filled with water.
Shake it and spray it into the air.
Use it as a body spray or room spray in the morning.

Additionally, you can apply it as a lotion and massage it into your skin when you wake up in the morning to relieve stress. Mix six drops of grapefruit oil and carrier oil and apply them to your skin.

Creating a relaxing environment with calming scents

Explore different essential oils, such as ylang-ylang, vanilla, and chamomile, to create a relaxing environment with its floral and warm aroma.

Vanilla

Vanilla has a sweet and warm scent that promotes relaxation and nostalgia. Its scent facilitates the production of serotonin, which helps reduce anxiety and stress. Just a whiff of this scent evokes fond memories of celebrations and home, contributing to emotional connection.

Therefore, use vanilla scents to create a calming and warm environment. For example, you can use vanilla-scented candles in the bedroom or living room, a few drops of vanilla-scented essential oil in your humidifier, and vanilla bath and body products.

Ylang-ylang and Chamomile

Ylang-ylang’s floral fragrance promotes relaxation, leading to reduced stress and balanced emotions. Meanwhile, chamomile’s sweet, woody floral scent promotes tranquility and reduces anxiety.

Thus, use these scents to create a peaceful environment. You can combine ylang-ylang and chamomile essential oils in the diffuser, massage ylang-ylang essential oil, or brew chamomile tea.

In conclusion

Olfaction connects to brain regions that control emotions and memories. So, after a stressful day, the tension melts away when you walk into a room filled with floral and sweet scents. It has the power to brighten your mood and awaken cherished memories.

Various scents (vanilla, citrus, etc) reshape your day and revitalize your mind. Therefore, incorporating sensory treasures into your life can be a sanctuary for happiness and better mental health. Allows the scents to guide you toward a more fulfilling life.

Embrace the power of smell for mental health! Start using aroma oils for relaxation in your daily routine and create an environment that promotes your mental health journey.

If you would like to see more resources on smell, check out the Personal Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Personal Science Labs today.

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Amna Khalid