Do Smells Take You Back to Good Memories, Feelings, or Moments?
All of us have smells, scents, or fragrances that transport us back in time, bring up fond memories, or evoke powerful emotions. The smell of vanilla and an apple pie with cinnamon baking reminds me of home and spending time with my mother. It’s time well-spent connecting with her making homemade treats in the small, yellow kitchen in the house where I grew up, and most importantly, felt her love and support. Any time I come across someone wearing Chanel No. 5, it instantly reminds me of her cooking holiday dinners and getting dressed up to host family nights, catching up on our lives, talking about friends and neighbors, and special meals. Wow, does the aroma of turkey and canned Ocean Spray jellied cranberry (no judgments) take me back! Perhaps when you sense hibiscus, you remember your grandmother, you clearly “see” and almost smell the flowers in her yard. Maybe peanut butter and jelly reminds you of your best friend who you’ve known forever. Or, with December approaching, smelling a pine tree floats you back to Christmas memories of when you still believed in Santa Claus.
Scents Trigger Certain Areas of the Brain to Recall Memories, People, and Emotions: So, What’s the Science Behind It?
With anxiety on the rise in teens and young adults, options other than medications may be of interest. It’s no coincidence memories, people, and emotions are encoded into the brain together. This is based on neurology, the science of the brain and its functions. Our ability for complex learning and memory differentiates us from other animals and earlier humans. The teen and adolescent years involve rapid brain growth and development. Let’s break down what brain structures are involved in encoding all this wonderful information.
Pre-Frontal Cortex
- Located at front of brain.
- In charge of executive functioning – skills related to thinking, planning, self-monitoring, self-control, working memory, time management, and organization.
- Helps control activity of amygdala and involved in learning and memory – Neurons in prefrontal cortex “teach” neurons in the hippocampus to “learn” rules.
- Continues to develop and make neural connections until approximately 25 years old.
Amygdala
- It is two almond-shaped cell clusters located near base of the brain and is important structure of limbic system, involved in positive brain reward circuit that causes feelings of pleasure when it “turns on”
- The amygdala interprets external stimuli – sights, sounds, smells, and situations.
- Also processes and controls behavioral and emotional responses.
Hippocampus
- It is two seahorse-shaped cell clusters located next to amygdala, just above each ear and about 1½ inches inside head.
- Amygdala is connector and communicator sending messages directly to hippocampus, which relays information to other brain areas.
- Also, part of limbic system, it plays key role in formation, organization, and storage of new memories, connection of sensations and emotions to these memories, and learning.
- Scent is strong trigger of emotion and hippocampus central in connection.
Scents Show to Reduce Anxiety and Elevate Mood.
With scents, information goes to the olfactory bulb, a structure located in the forebrain, which receives information from smell receptors in the nose. Research suggests fragrances can reduce anxiety and lessen the need for anti-depressants, meaning they have a clinical effect on mood. Here are scent options:
- Lavender – Proven to lower cortisol (stress hormone) levels; has calming, sedative effects; improves thinking.
- Ylang Ylang (tropical flowers) – Promotes calmness, lowers stress, lowers blood pressure.
- Citrus – Associated with cleanliness, lifts mood, increases alertness, lowers anxiety and stress levels.
- Fresh-Cut Grass – Promotes feelings of joy and relaxation.
- Pine – Decreases stress, improves concentration, decreases fatigue, research shows decreases in anxiety and depression.
- Pumpkin – ‘Tis the season for pumpkin spice! Possible effects as aphrodisiac shown.
- Cinnamon – Found to improve attention, memory, and visual-motor skills/coordination.
- Apple – Studies reveal effect on shortening migraine/headaches symptoms, possibly decreases anxiety.
- Vanilla – Often associated with homes – real estate agents count on it evoking good memories! Lifts mood and increases relaxation.
- Peppermint – Thought to increase energy and alertness; concentration and clarity of thought; and motivation, especially during tests.
- Jasmine – Believed to be “natural antidepressant.” Proven to increase alertness, make depressive thoughts more manageable, possibly helps with sleep and feelings of optimism.
- Thyme – Known as a “mental stimulant.” Shows effects on decreasing fatigue, anxiety, and increasing energy and concentration.
- Rosemary – Helps decrease fatigue, headache symptoms, aches, cortisol levels. Also increases memory and focus, elevates mood.
- Olive oil – Great for diet, but also for smelling! At meals, scent of smell reduces calorie intake and blood sugar levels.
- Marjoram – Best when used in essential oil form with a diffuser, applied to skin or bathing in it during bathtub. Decreases stress and anxiety and increasing calmness and feelings of happiness. For information on, but not a recommendation of diffusers or essential oils, visit diffusers on the market and oils for sale.
- Bergamot – Reduces blood pressure, heart rate, cortisol levels, and fatigue. Improves mood and energy.
- Sandalwood – Oftentimes used in folk, Chinese, and Indian medicine. Increases mood and confidence. Helps with protecting from cancer and healing wounds.
Many of these scents can be easily found in the supermarket in the baking, produce, or spice aisles. However, essential oils, which are substances extracted from plants through distillation are also a good option and are more concentrated. The downsides are they may be pricier, not all are created equal in quality (buy from a reputable source with high customer ratings), and the FDA does not regulate or monitor essential oils.
I hope you found this blog helpful in finding new ways to cope with anxiety. Good luck!
For more information on Small Town Counseling services for children and teens, what to expect, and/or scheduling an appointment check out our Child and Teen Counseling Services or call 209-968-1707. FAQs and resources for anxiety are available in our Good Reads! For additional parenting resources visit Parenting Resources.
References
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Cuncin, A. (2020). Aromatherapy for Social Anxiety Disorder. A List of Common Essential Oils and Their Use for Anxiety. Retrieved on November 3, 202, from https://www.verywellmind.com/how-is-aromatherapy-used-for-social-anxiety-disorder-3024210
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Science Daily. (2017). How Learning in the Present Shapes Future Learning. Prefrontal Cortex Shapes Memory Formation by Modulating Hippocampal Encoding. Retrieved on November 3, 2021, from https://www.sciencedaily.com/releases/2017/04/170406163511.htm
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The Random Acts of Kindness Foundation. (2018). Dan Siegal and the Adolescent Brain. Retrieved on November 3, 2021, https://www.youtube.com/watch?v=0O1u5OEc5eY