It can be upsetting when your sense of smell suddenly seems worse, especially if you’re already dealing with long-term smell loss. But if you catch a cold or develop another upper respiratory infection, this kind of setback is very common, and often temporary.
Here’s what you need to know:
1. It’s normal to experience a dip
Even people without smell loss often notice reduced smell and taste during a cold. In those already recovering from anosmia or hyposmia, it may feel more dramatic, but that doesn’t mean your progress is lost. Swelling, congestion, or mucus can all block airflow to the olfactory area.
2. Don’t panic
A sudden change can feel alarming, but try to see it as a short-term issue. In most cases, once the cold resolves, your sense of smell returns to its previous level. Keep track of changes, but try not to assume the worst.
3. Stay consistent with smell training
If you’re already smell training, keep going as long as you feel well enough to do so. You don’t need to increase the intensity or frequency – regular, steady practice is best. If you’re too unwell, it’s okay to pause and pick it back up when you feel better.
4. Manage congestion gently
If you’ve been advised by your doctor, nasal rinses can help clear mucus and improve airflow. Always follow instructions carefully and choose a method that feels comfortable for you.
5. Give it time
Even after your cold has cleared up, it can take a few days or weeks for your smell to return to normal. Be patient with yourself. Try not to check constantly – small changes are easier to notice when you check in less often.
Key takeaway:
A temporary worsening of your smell during a cold or infection is very common. It doesn’t mean your recovery has stopped or reversed. Keep calm, care for your nose, and continue smell training when you’re ready. Your progress is still there.
