Actively eliminate unpleasant odors and introduce pleasant ones (e.g., fresh air, plants, scented candles) in your surroundings to enrich your sensory experience and improve your mood.
If struggling with a weakened or lost sense of smell, practice ‘smell training’ by actively sniffing four familiar, positively associated smells (e.g., peanut butter) two to three times daily for a few minutes each session, for at least three months. This practice can help regenerate your sense of smell, especially for post-viral loss, and strengthens overall cognitive health.
For important events like vacations or weddings, choose a new, unfamiliar fragrance you like and wear it daily for the duration of the event. Afterward, avoid wearing it, then smell it later to vividly re-conjure the emotional experience, being careful not to overexpose yourself to prevent adaptation.
Acquire several unfamiliar fragrances and intentionally pair each with a specific positive emotional state (e.g., focused, relaxed, invigorated) during mindful practice. Later, smell the associated fragrance to trigger that desired mood state when needed.
Actively discover and note specific smells that naturally evoke positive reactions or comfort for you, such as the musty scent of old books or a favorite beach, so you can turn to them for a quick emotional boost.
Make a conscious effort every day to actively sniff various objects and environments (e.g., peanut butter, shampoo, flowers) rather than passively encountering smells. This practice strengthens your sense of smell and contributes to better cognitive and mental health.
To maintain the effectiveness of emotionally linked scents and prevent adaptation, use them judiciously and avoid overexposure. Frequent use can diminish sensitivity and potentially connect the scent to negative states if used while frazzled.