Hi Courtney, I am usually very sensitive to smells and it's gotten even worse since smashing my head. At night I put 4-6 drops of lavender and geranium essential oils on the sides of my pillow to help focus my sense of smell in. It does leave marks on the pillow case though. This may sound silly but, maybe tie some fabric around your wrist with some drops on too, that you can hold near your nose and sniff when it becomes overwhelming.
Cigarette smoke is the worst and the smell of stale cigarette smoke on fabric or indoors makes me nauseous and gives me a headache too. If I just walk past someone who is smoking I need to wash my hair to get the smell out otherwise I feel sick! I totally empathize with you being forced to be in that environment.