What Is Phantosmia? The Weird Smell Symptom Nobody Talks About in Perimenopause

You’re going about your day when suddenly you smell burning toast, garbage, or some odd metallic scent — but there’s nothing there.
If you’ve ever wondered, “Am I going crazy?”, take a deep breath — you’re not. You might be experiencing something called Phantosmia — and it’s more common than you think, especially during perimenopause.

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What Is Phantosmia?

Phantosmia is the medical term for phantom smells — scents that aren’t actually present in your environment. While it can feel strange (and even alarming), it’s often a benign but uncomfortable side effect of hormonal and neurological changes, particularly during midlife.

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Common Phantom Smells You Might Notice

If you’re over 30 and starting to detect strange, unpleasant odors that no one else notices, you’re not alone. These are some of the most frequently reported phantom smells during perimenopause:

1. A burning smell — like smoke, toast, or something on fire
2. A metallic scent — sharp, like coins or blood
3. A rotting or garbage-like odor
4. A strong chemical smell — like ammonia or cleaning products

It can feel frustrating and disorienting. But rest assured — there is a reason.

What Causes Phantom Smells During Perimenopause?

Two big culprits stand out: toxic stress and fluctuating estrogen.

1. Toxic Stress (aka Fight, Flight, Freeze Mode)

When your body is stuck in a state of chronic stress — juggling responsibilities, pushing through burnout, or constantly “on alert” — it impacts far more than your mood or sleep.
Toxic stress can dysregulate your nervous system, and guess what? Your olfactory system (sense of smell) is directly connected to your brain’s emotional centers.

This means prolonged stress can literally alter how you perceive and process smells.

💡 Try my D+D+R method (Depuff + Drain + Regulate):

• D: Data – Understand your hormone and stress markers
• D: Daily Habits – Movement, sunlight, and real food
• R: Regulation – Breathwork, lymphatic drainage, and mindfulness practices

These tools lower inflammation, regulate your nervous system, and support detox pathways — all essential for regaining clarity (including olfactory clarity!).

2. Fluctuating Estrogen Levels

Estrogen isn’t just about periods and reproduction. It has receptors throughout your brain and body, including areas responsible for sensory perception like smell.

As estrogen fluctuates wildly in perimenopause, it can throw off your brain’s ability to interpret scents correctly — leading to phantom smells or altered perceptions of real ones.

Tip: “Test, don’t guess.”
If you’re experiencing weird smell issues, mood swings, fatigue, or sleep issues, it might be time to check your basic hormone panel. I recommend measuring:

• Estrogen (E2)
• Progesterone
• Testosterone

🧘You’re Not Losing It — You’re Just in Perimenopause

It can feel isolating when you experience something so bizarre and hard to explain — like phantom smells. But you’re not alone. Many women experience olfactory changes in midlife, and understanding the “why” is the first step toward healing.

Support your body with:

• Stress management tools
• Hormone testing and support
• Mindful daily habits that bring your system back into balance

You’re not crazy. You’re not broken. You’re simply navigating one of the most transformational seasons of womanhood.

The weird smells? They’re just your body’s way of asking for attention, balance, and care.
And with the right tools, you can absolutely reclaim clarity — physically, emotionally, and even… aromatically.

➡️ Found this helpful? Share with a friend who’s been sniffing for answers.