I got a smell complaint at work today

I got a smell complaint at work today, and I can’t stop thinking about it

It was the exact kind of meeting you dread getting called into — except instead of being fired, I got told I had a “personal scent issue.” I’ve been mortified ever since.

I’m 26F and just started a new job about a month ago. Everything’s been going okay — a few beginner mistakes, nothing huge — but I’ve had this lingering anxiety that my boss would one day pull me aside to say things “aren’t working out.” So when my manager asked me to step into her office before leaving for the day, my stomach dropped. She even asked me to close the door. I thought, *This is it. I’m fired.* Instead, she smiled awkwardly and said, “You’re not in trouble, don’t worry.” Then she mentioned there’d been a *personal scent issue* brought to her attention. My brain heard “sent,” like a bad email. Nope. She meant *smell.*

They weren’t firing me — they were telling me I stink. And I’ve been replaying that moment in my head ever since.

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My hygiene has always been something I’m self-conscious about. I have ADHD, and even basic self-care tasks — showers, laundry, remembering deodorant — can slip through the cracks when I’m overstimulated or tired. Add to that the fact that my ADHD meds make me sweat more than usual, and I’ve basically become hyper-aware of the possibility that I might smell bad. I even wear a jacket every day to cover pit stains and stay “contained.”

“You don’t have to explain anything,” my supervisor said gently. “We just wanted to make you aware of it.”

I nodded, mumbled something about fixing it, and practically ran out of there. The whole walk home, my brain spiraled. Was it my jacket? My hair? My shoes? Did someone complain directly, or did the entire office talk about it first? Every intrusive thought hit at once, looping over and over. It’s mortifying to think I might’ve been “that coworker” without realizing it.

I’d rather be told I messed up a project than that I smelled bad in front of everyone.

The worst part? My manager handled it kindly — and I still want to crawl into a hole. I can’t tell my friends; I’m too embarrassed. I just needed to write this down somewhere and get it out of my system. Tonight I took the longest shower of my life, washed all my clothes, and made a plan to start fresh tomorrow — deodorant checklist and all.

🏠 The Aftermath

Since the talk, no one’s treated me differently — which helps. Still, every time I walk past someone at work, my anxiety whispers, “Do they smell it again?” It’s exhausting, but I’m trying not to spiral.

I’ve been overhauling my hygiene routine: daily showers even if I’m tired, setting phone reminders for deodorant, using unscented laundry detergent, and keeping body wipes and backup deodorant in my bag. It’s not perfect, but it’s progress.

My biggest takeaway? Embarrassment fades faster than poor hygiene habits if you actually do something about them.

Sometimes self-care isn’t about bubble baths — it’s about deodorant, detergent, and discipline.

I’m still cringing inside, but I’m trying to treat this as a wake-up call, not a humiliation scar I carry forever.

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💭 Emotional Reflection

Getting told you smell isn’t the end of the world — but in the moment, it feels like it. It triggers shame, insecurity, and every bad memory of being “that person” who messed up. But sometimes it’s not about failure; it’s just about being human and needing structure.

Neurodivergent or not, everyone struggles with routines sometimes. The key is to build systems that help when motivation fails — reminders, spare hygiene kits, even supportive friends who can tell you the truth kindly.

This whole ordeal made me realize that being embarrassed means I care — and caring means I can improve. That’s what matters most.

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People online shared advice and empathy in the comments.

You’re not alone. Lots of us with ADHD struggle with routines — alarms and hygiene baskets save lives.

They handled it kindly, which means they want you to succeed. Don’t spiral, just reset and move forward.

Embarrassment fades. Clean laundry and fresh deodorant last all day.

Most people sympathized with OP, offering tips on managing ADHD hygiene challenges and reminding her that a kind reminder from a boss isn’t a disaster — it’s just part of being human.

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🌱 Final Thoughts

Being told you smell bad is a nightmare, but it doesn’t define you. What defines you is how you respond — with growth, humor, and a good long shower.

Shame only lingers when you let it. Routine, self-compassion, and a solid deodorant stick do wonders.

What do you think?
Have you ever had an embarrassing work talk that actually helped you grow? Share your stories below 👇

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