Get to fresh air as quickly as you can, step outside or open a window, and give yourself a few minutes before deciding whether you need further help — for most people the dizziness or nausea settles quickly once away from the source.

Immediate Steps

  • Move away from the source and get outside or near an open window
  • Sip some water and sit down if you feel light-headed
  • Avoid smelling any other strong scents immediately afterwards while your nose recovers
  • Loosen anything tight around your neck if you feel your breathing is affected

When to Take It Further

If symptoms are severe, do not improve after leaving the space, or come with swelling, breathing difficulty or a rash, treat that as a medical concern rather than simple scent overload and seek medical advice. For testing perfume yourself without triggering this, take breaks between scents, try only two or three at a time, and step outside between them to reset your nose — many shop staff will happily let you do this rather than testing six fragrances back to back. Our guide to perfume allergies and sensitive skin and the wider complete guide to perfume cover more on managing sensitivity to fragrance.