Is That… Something Burning? Phantom Smells and the Weird Side of Perimenopause

Is That… Something Burning? Phantom Smells and the Weird Side of Perimenopause

By Dr. Cheryl Koelling, DC, M.Ed, Founder of Strong & Steady Her™

You’re sitting in your kitchen, and suddenly—you smell smoke.
No one else does. There’s nothing on the stove. You sniff around like a bloodhound, but the scent lingers… and you start questioning yourself.

Did I imagine that?

Enter: phantom smells. Also known as phantosmia, this strange symptom has left many women in perimenopause wondering if they’ve lost their minds.

Here’s the truth: you’re not imagining it. You’re not losing it. And you’re definitely not alone.
Phantom smells can be yet another surprise symptom on the hormonal roller coaster of perimenopause.

Let’s talk about what’s happening, why it’s so unsettling, and how to support your body through it.

What Are Phantom Smells, Exactly?

Phantom smells are the perception of a scent that isn’t actually present. It could be smoke, something metallic, chemicals, or even something sweet or rotting. It’s often brief, but persistent enough to feel confusing or even alarming.

And no, this isn’t just a quirky side effect. Your sense of smell is deeply tied to your brain and nervous system, which are both directly influenced by shifting hormone levels.

When estrogen levels fluctuate, they can affect sensory processing, especially in areas like the olfactory bulb (your brain’s smell center). Combine that with stress, disrupted sleep, and changes in brain chemistry? You’ve got a perfect storm for temporary sensory confusion.

You’re Not Broken. Your Brain is Just Rewiring.

One of the most unsettling things about phantom smells is how they mess with your confidence. It’s not just “Did I smell that?” — it’s “What else am I missing?” or “Is something wrong with me?”

But let’s be clear: your body is not betraying you — it’s recalibrating.
Perimenopause is a neurological shift as much as it is a hormonal one. Your senses, your memory, your mood — they’re all being influenced by the transition.

There’s no shame in this. You don’t need to hide it or power through it alone. You need to get curious instead of critical. Ask what your body is telling you. Notice when it happens. Pay attention to the patterns.

The more you learn, the more empowered you become.

How to Support Your Senses (and Sanity)

While phantom smells are usually harmless, they’re a signal that your body needs a little extra support. You can’t control every hormone fluctuation, but you can create a steady, grounded internal environment that helps reduce sensory overwhelm.

Here’s what helps:

• Hydration + Real Food: Your brain and nervous system run better when nourished. Aim for anti-inflammatory, whole foods that support hormone balance.

• Sleep Hygiene: Disrupted sleep can intensify sensory symptoms. Prioritize wind-down routines, darkness, and regular sleep/wake times.

• Movement: Gentle, daily movement supports lymphatic flow, circulation, and nervous system regulation.

• Reduce Toxic Load: Limit synthetic fragrances and chemical exposure — sometimes, phantom smells are linked to heightened chemical sensitivity.

• Nervous System Regulation: Breathwork, meditation, journaling, or even cold exposure can help reset the brain’s sensory pathways.

And of course — talk to a healthcare provider if the smells are persistent or accompanied by other neurological symptoms.

This Is a Season, Not a Sentence

Phantom smells are weird. Let’s just say it. But weird doesn’t mean dangerous — and it doesn’t mean you’re losing your grip.

Perimenopause is a masterclass in surrendering control, tuning into your body, and rewriting your definition of “normal.” You’re not broken. You’re becoming.

And the more you learn to respond instead of react — the more powerful you become.

Ready to Get Back in Tune With Your Body?

Join the Strong & Steady Her™ movement — the membership made for women in perimenopause and menopause who are ready to understand their symptoms, support their body, and move with strength and clarity. Weekly bone-building workouts, anti-inflammatory recipes, hormone education, mindset coaching, and a sisterhood that gets it — because you deserve more than “just deal with it.”