Understanding How Fall Scents can Trigger Anxiety
Our senses can trigger emotional responses. Some of these responses can be positive and joyful. However, it could also trigger unpleasant memories. “Smell can instantly trigger an emotional response along with a memory, and our emotional states have a very strong effect on our physical well-being,” says Rachel Herz, a neuroscientist (The Magazine of Harvard Medical School). During fall, it is common that we start smelling scents such as pumpkin cinnamon and spices. For most people, this can create positive memories related to family time and childhood joy. Unfortunately, this is not the case for everybody. These fall scents can trigger anxiety symptoms such as a panic attack or a flashback if scent is linked to a traumatic memory. “If someone has a smell that is linked to their trauma, that smell is almost certainly one of the most robust triggers for their trauma,” says Kerry Ressler, HMS professor of psychiatry and chief scientific officer at McLean Hospital. As a trauma therapist, I often hear that certain scents can take a person back to a particular memory. For example, a scent of a particular food, perfume/cologne or event memory such as Halloween a common fall event can take a trauma survivor back to the trauma memory. It is important to be aware of these triggers . Once we are aware of triggers we can learn to better manage symptoms of anxiety that may arise.
How can we manage scent triggers that trigger anxiety this fall? Here are four suggestions for you to try:
1. Notice what is the exact trigger or triggers for your anxiety. Name and write them down to clarify them.
2. Try limiting the scent by limiting exposure time, wearing a mask, taking breaks outside or other settings that do not have such as strong scent
3. Can you carry your own calming scent as a coping strategy (for example in your purse, pocket, desk, car, etc.)
4. Narrow down, if possible, times of day you are most triggered by this scent to notice any patterns we can avoid or limit
The sense of smell is often stronger that we think specially when it comes to memories both positive and negative. Therapy can help you manage triggers for anxiety weather it is fall scents or other triggers. Therapy can help you develop your own unique coping skills for anxiety and PTSD. Healing takes times and trauma therapy can be the first step towards overcoming trauma.
If you are struggling with Anxiety or PTSD symptoms this fall season, call us at 909-206-4613 for a free 15-minute consultation or e-mail us at info@pattymunoztherapy.com. We offer therapy in CA virtually and in Person in Rancho Cucamonga, CA.
