Ultimately, you might need to experience some trial and error in figuring out what works best for your body.

While there are many ways women manage their periods, many choose tampons because of comfort and convenience. Most women don’t feel tampons once they are inside their bodies, which allows them to comfortably carry on working, moving around, and even exercising while menstruating. In order to live a comfortable and active live while on your period, it’s important to insert your tampon correctly and remember to change it frequently. Here, we’re sharing a few tampon tips as well as a 10-step process for inserting both applicator and applicator-free tampons.

What size tampon should I use and when should I use a tampon vs. pad?

Tampons can feel intimidating to many girls or women experiencing their first period. Many may even start using pads, only choosing to switch to tampons when they feel restricted due to the size and bulkiness of some pads.

It’s smart to start with a smaller sized tampon (light or regular) while you experiment with what feels good in your body and how well it absorbs your blood flow. Many women may need a super or super plus tampon for heavier days, and then move on to regular or light tampons when their flow becomes lighter. If you’re just getting your period or starting to use tampons, you’ll want to experience different sizes to see what works best for you and your unique cycle.

Remember to always change your tampon every 4-8 hours no matter the size, and you’ll want to change it more frequently if you’re using a larger sized tampon. This is important to prevent Toxic Shock Syndrome (TSS). If your flow is heavier, you’ll want to change it more frequently (if you start to see blood on the tampon string, that likely means the tampon itself is fully saturated with blood and you’ll want to change it immediately to avoid leaks). Some women may wear a pad (or a liner, for a lighter flow) in addition to a tampon when they go to sleep to avoid leaks, while others just wear pads so they don’t have to worry about changing the tampon in the middle of the night.

How to insert a tampon with an applicator.

1. Wash your hands with soap and water.
2. Make sure the tampon is fully sealed and protected; if it’s become unwrapped, get a new tampon.
3. Sitting on the toilet, remove the tampon from its plastic wrapper.
4. Pull the inner tube of the applicator out until it comes to a natural stop and is roughly the same length as the outer tube (you will feel a slight click when the inner tube reaches the end of the outer tube). The tampon string should hang from the inner tube.
5. Sitting or standing with your legs spread, use your non-dominant hand to spread the lips of your vagina.
6. Using your dominant hand, hold the ridged part of the outer tube. Place the tip of the applicator at your vaginal opening and gently push it into your vagina until the ridged part is almost entirely inside of you.
7. While holding the outer tube steadily, use your free finger to push the inner tube completely into the outer tube. The tampon is inserted when the inner tube is pushed completely into the outer tube and the ends of each tube are close together.
8. Gently pull the fully compressed applicator tube out of your vagina. The tampon is now inserted and the string should be outside of your body.
9. Stand up; if the tampon feels uncomfortable, use your pointer finger to try and push the tampon further inside your vagina. If you can’t feel anything and all you can see is the string, you’ve successfully inserted the tampon.
10. Dispose of the tampon wrapper and wash your hands again with soap and water.

How to insert an applicator-free tampon.

1. Wash your hands with soap and water.
2. Make sure the tampon is fully sealed and protected; if it’s become unwrapped, get a new tampon.
3. Sitting on the toilet, remove the tampon from its plastic wrapper.
4. Holding the tampon with one hand, pull the string from one end so it hangs down from the tampon.
5. Sitting or standing with your legs spread, use your non-dominant hand to spread the lips of your vagina.
6. Hold the tampon with your dominant hand, in between your middle and thumb fingers. Place your pointer finger at the base of the end of the tampon that has the string dangling down.
7. While still spreading the lips of your vagina, push the tampon into your vagina, aiming toward your lower back.
8. Use your pointer finger to slide the tampon into your vagina, stopping when most of your finger is inserted in your vagina and the string is the only part of the tampon you can see.
9. Stand up; if the tampon feels uncomfortable, use your pointer finger to try and push the tampon further inside your vagina. If you can’t feel anything and all you can see is the string, you’ve successfully inserted the tampon.
10. Dispose of the tampon wrapper and wash your hands again with soap and water.

Don’t feel discouraged if your first attempt isn’t successful. If, after several tries, you’re unsuccessful, try scheduling an appointment with your doctor and use pads in the meantime.