Tish Cowan always dreaded flying. The moment she stepped onto a plane, her body tensed — recycled air, sharp chemicals, the mix of fuel and food smells hanging in the cabin. She’d land angry and wrung out.
When she was diagnosed with AuDHD later in life, she started working with her sensory needs instead of fighting them. Now she travels with a grounding frankincense scent stick, her tiny anchor in the sky. Instead of white-knuckling the armrest, she inhales, relaxes, and actually looks forward to the view.
You, too, can tap into smell to help you thrive — at work, at home, and everywhere in between. It starts with simple planning: keys, wallet, phone, and your grounding scent. When you bring what regulates you, the world’s unpredictable odors lose their power, and you stay in control of your state instead of reacting to it.
At Work
Smell sensitivity can be an advantage in the right role. Plenty of scent-sensitive folks shine where freshness, precision, or sensory awareness matter, like food or fragrance testing, wine/sommelier work, or aromatherapy.
But most offices are minefields for a sensitive nose: synthetic cleaners, bathroom air fresheners, smelly lunches. To survive, sit away from kitchens, restrooms, and vents where smells collect.
Studies show certain fragrances can boost focus and mental performance. Use that to your advantage by giving each task its own scent. Try coffee when you map your day, citrus when you dive into a slide deck, or cedar when you’re tackling email. With repetition, your brain learns to follow the cue.
At Home
Home is where your senses reset. For a smell-sensitive person, that means curating the air as much as the décor. Start by clearing what overwhelms you: detergents, old candles, or anything perfumed and chemical-heavy. In areas with smog or wildfire smoke, an air purifier can be a lifesaver for a sensitive nose.
Once your baseline feels calm, begin layering in what you love. A simmer pot of citrus and cinnamon, a beeswax candle that smells faintly of honey, or fresh herbs like rosemary, mint, or sage on the windowsill. Even your cleaning products can be part of this: Try a few like you’d sample perfume, and keep the one that turns tidying into a sensory pleasure.
On The Go: Seek Out Scents That Fuel You
Don’t underestimate how much planning for scent can change your day, and your life.
- Carry comfort with you: Keep a scent stick, roller, or handkerchief with a grounding aroma on hand. On planes, buses, or in crowded spaces, one deep inhale of something familiar can reset your whole system.
- Link scent to focus. Choose one clean, uplifting smell — lemon, rosemary, mint — and reserve it for deep work. Over time, your brain will treat that scent as a cue for concentration. New research even suggests pairing scent with study sessions can improve recall later on.
- Don’t forget scent-awe: Walk after the rain. Crush mint at the farmer’s market. Breathe in night-blooming jasmine or a loaf fresh from the oven. Seek out those small, everyday smells that remind you life is beautiful.
Thriving with smell sensitivity starts with noticing what lifts you. Gather the scents that brighten your mind, calm your body, or make the world feel friendlier, and keep them close. Let your nose lead you toward joy.
Which scent makes you feel most safe, alive, or “home” — and how can you make sure it’s within reach this week?
