First Time Using a Tampon? Here’s Everything You Need to Know
Key takeaways:
Most girls and women can use tampons — even when they’re first starting their period.
Tampons come in different absorbency levels and applicators. You may need to try a few different kinds to find what’s right for you.
Inserting a tampon shouldn’t be painful or difficult. But there’s a bit of a learning curve when you’re first starting to use them. Following a few tips and guidelines can help make period protection safe and convenient.
Table of contents
If you’ve just started your period or are thinking about trying tampons for the first time, you may have questions. Tampons are a convenient form of period protection. And they’re not hard to use. But there’s a bit of a learning curve at first. Let’s talk about how to choose the best tampon for you and some tips on how to use them.
How do tampons work?
A tampon is a thin tube of soft cotton or rayon padding. It’s held in place by the muscles in and around your vagina. Once inserted, it absorbs menstrual blood as it exits your uterus and enters your vagina.
Many tampons come with a cardboard or plastic applicator to help with insertion. Once the tampon is in place, you remove the applicator, leaving only the tampon inside your vagina. Some tampons don’t have an applicator and are inserted with your finger.
Should you buy organic tampons? Before spending extra money on organic tampons, our experts debunk some common myths surrounding regular tampons.
What to do if a tampon gets stuck: If this happens to you, don’t panic. Learn how to remove it safely and easily — and when it’s time to get help.
How to get free period products: The costs of tampons and pads can add up. There are resources to help make sure you have what you need — free of cost.
All tampons have a string that hangs a little bit outside your vagina. This string helps you remove the tampon with a gentle pull.
Most women lose about 2 to 3 tbsp of blood during their period. But it’s normal for your period to be heavier or lighter than this. The flow of blood may also be different from the beginning to the end of your period. It can even change from month to month.
Because menstrual flows can vary, there are tampons that can hold different amounts of blood. But all kinds of tampons need to be changed about every 4 to 6 hours. And each tampon can only be used once. Most tampon boxes have enough tampons to last for one or two cycles.
How to use a tampon
When you first start to use tampons, it might take a little practice. That’s normal! But here’s a step-by-step guide — and a few tips — to help you get started.
Choosing the right tampon for your needs
Standing in the menstrual products aisle can be a bit overwhelming. There are so many options to choose from. Let’s break down some of the descriptions you’ll see on tampon boxes and discuss which one might be right for you:
Absorbency: This refers to the amount of period blood a tampon can hold. Common “sizes” (absorbencies) include light, regular, super, super plus, and ultra.
Applicators: These are thin tubes that help you get your tampon into the right part of your vagina. Applicators are made of cardboard or plastic. Some have rounded tips that may be more comfortable to insert. Some tampons don’t have an applicator and are inserted with your finger.
Material: The main choice is between organic and regular tampons. All tampons sold in the U.S. are checked for safety by the Food and Drug Administration (FDA). But just like choosing food, you may prefer organic products.
Scent: Some tampons are scented, but this is a personal preference. Keep in mind that scented products contain extra chemicals. Some of those chemicals are linked to a higher risk of cancer or hormone problems.
Other terms: Some tampons are labeled “Sport,” “Active,” “Junior,” or “Slender.” These may have slight differences that some people find helpful. But when you’re just starting to use them, it’s probably best to keep it simple.
It may take a few tries to find the tampon that works best for you. If it’s your first time using tampons, here are a few tips to get you started:
Start with a tampon for light or regular flow. These tend to be thinner and easier to insert. If you’re concerned about leaking, wear a pantyliner or pad until you’re comfortable using a more absorbent tampon.
If you’ve been using pads, you can estimate which tampon you’ll need based on the type of pads you’ve been using. For example, if you need pads that are designed for light flow or heavy flow, you’ll likely need a tampon with a similar flow type.
A plastic applicator with a rounded tip may be easier to use at first. Once you’re comfortable, you may choose to switch to cardboard applicators or no applicator at all.
Inserting the tampon
Before you put in a tampon, it helps to review your anatomy. Don’t be shy about using a mirror or your fingers to check things out first. A picture or video from a reliable women’s health website might also help.
Read the instructions on the tampon box before you start. You might want to unwrap a tampon and see how it works before you start using them. But don’t try inserting one when you aren’t on your period. It will be more uncomfortable to put in and take out when you’re not bleeding.
When you’re ready to insert the tampon:
Wash your hands and get into a comfortable position. Try sitting on the toilet with your knees apart. Or stand up and put one foot on the toilet lid.
Unwrap the tampon. Hold the applicator in the middle with your thumb and middle finger. It may help to gently spread your labia (the outside folds of skin) with your other hand.
Gently insert the top end of the applicator into your vagina (not the end with the string). If inserting it feels uncomfortable, you can use a little lubricant.
Relax your pelvic floor muscles. Move the applicator into your vagina at a slight angle, aiming toward your lower back. Your vagina angles backward slightly too, so this will make insertion more comfortable.
When most of the wider part of the applicator is inside your vagina, use your index finger to push the plunger all the way up. The plunger is the end with the string. This releases the tampon into place.
After your tampon is inserted, take out the applicator. The cotton part of the tampon should be fully inside, with the string hanging outside your vagina.
Throw away the wrapper and applicator. Don’t flush them down the toilet.
If the tampon is inserted correctly, you shouldn’t be able to feel it. If it feels uncomfortable or seems to be coming out, take out the tampon and try again with a new one. Don’t reuse a tampon once it’s been taken out.
Removing the tampon
When you’re ready to remove the tampon:
Get comfortable and relax your pelvic muscles.
Find the string. Gently pull downward at an angle.
Wrap the used tampon in toilet paper or its wrapper and throw it away. Don’t flush it down the toilet.
If the tampon doesn’t have much blood in it, it may be a little more uncomfortable to remove. If you feel resistance, try breathing into your belly to relax your muscles a little more. You can also try pulling at a different angle, or applying a bit more pressure.
Sometimes, the tampon string may fold up or be harder to find. Don’t panic. A tampon can’t get lost inside your body. Your cervix closes off the upper end of your vagina. So, you should be able to find the string and remove the tampon.
What to do if your tampon won’t go in
If a tampon doesn’t seem to go in, the most common reason is the angle of insertion. Everyone’s body is a little different. So, you may need to adjust the angle a little bit to find what’s right for you.
Other things that may help include:
Taking deep breaths. Imagine your pelvic muscles as soft and relaxed.
Going slowly and trying a different position.
Using a tampon with the thinnest applicator and a rounded tip.
Inserting the tampon when your menstrual flow is a little heavier. This helps the tampon to go in easier.
If you’re still unable to insert a tampon, see your gynecologist. They can check to see if there are any issues with your vaginal opening that could make tampon use difficult.
How long can you leave a tampon in?
Most tampons should be changed every 4 to 6 hours, depending on your menstrual flow. The longest you should leave a tampon in is about 8 hours. This is because of a rare but serious condition called toxic shock syndrome. Toxic shock syndrome was more common in the past when very absorbent tampons were left in for long periods of time.
Although toxic shock syndrome is less common today, it’s important to get medical help right away for symptoms such as:
Fever higher than 102°F
A rash that peels or looks like a sunburn
Dizziness and low blood pressure
Headache, muscle aches, or confusion
Nausea and vomiting
It’s uncommon, but sometimes a tampon string — or even the tampon itself — moves higher in your vagina. If this happens, you can usually feel it and remove it by reaching inside your vagina with a finger. But see a healthcare professional if:
The tampon has been in for much longer than 8 hours
You’re not able to remove it yourself
A part of the tampon has been left inside of you
Using a tampon safely
Tampons aren’t right for everyone. You may be more comfortable using pads, period underwear, or a menstrual cup. But there may be times when using a tampon is more convenient. For example, if your period starts and a tampon is what’s available.
Tampons are almost always safe to use. This includes women who:
Have just started menstruating
Have never had sex
Use an intrauterine device (IUD) for contraception
Have heavy, light, or irregular periods
Since a tampon goes inside your vagina, there are some guidelines for using them safely. We’ve covered a lot of these already, but here they are all in one place:
Wash your hands before and after inserting or removing a tampon.
Try not to leave a tampon in for more than 8 hours. You can sleep with a tampon in. But if you think you’ll be asleep for more than 8 hours, use a pad instead.
If a tampon falls on the ground, don’t use it.
Never reuse a tampon. Each tampon should only be used once.
Don’t put anything else in your vagina while a tampon is in place. This includes having penetrative sex.
Only use tampons when you have your period.
Don’t use two tampons at once.
Choose the lowest absorbency tampon that meets your period needs.
Seek medical attention if you have pain, fever, or a rash while using tampons.
Tips for supporting someone who is learning to use a tampon
If you’re a parent, older sister, or friend supporting someone who is learning to use a tampon, it can be challenging to know how much and what kind of guidance to give.
Keep the conversation honest, and let the other person take the lead. Answer questions and offer information. But don’t force the issue if they’re not ready. Period products are a personal choice.
If you’re looking for more information, images, or videos, be sure they come from trusted health websites. A primary care provider can also be a valuable support.
If you’re a parent, start talking to your child about periods when you notice signs of puberty. This can be a good opportunity for conversation and bonding. Look at different kinds of period products together so they know what to expect. If you’re uncomfortable or don’t have all the answers, it’s always OK to ask for help.
Frequently asked questions
For most people, putting in a tampon shouldn’t be painful. You might feel a little discomfort until you find the right angle or if your pelvic muscles are very tense. But if you feel significant pain, talk to your primary care provider or gynecologist.
You can wear a tampon while you sleep. But if you’ll be sleeping for more than 8 hours, it’s best to use pads instead. Many people use tampons during the day and pads at night.
Once a tampon is in your vagina, you shouldn’t be able to feel it. If you do, it usually means it isn’t in far enough. Try taking it out and inserting a new one. If the tampon has been in a while, it may be slipping out because it’s holding too much blood and needs to be changed.
Your urethra, which is where urine comes out, is right above your vagina. So, the tampon string might get wet when you pee. You can move the string to the side before peeing or pooping. You don’t need to change your tampon every time you go to the bathroom unless it’s time to change it anyway.
The bottom line
Tampons are a common and convenient way to stay comfortable and leak-free during your period. Some women use them all the time. Others might alternate between tampons, pads, period underwear, or menstrual cups. It may take a little practice at first, so be patient with yourself and try some of these tips as you learn. And remember, it’s OK to reach out to a healthcare professional, family member, or trusted friend if you have questions or need some help.
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References
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Colorado Women’s Health. (n.d.). How to insert a tampon. University of Colorado Boulder.
Gao, C., et al. (2020). Phthalates, bisphenols, parabens, and triclocarban in feminine hygiene products from the United States and their implications for human exposure. Environment International.
Girlshealth.gov. (2014). Pads and other ways to take care of your period.
MedlinePlus. (2024). Toxic shock syndrome.
New Jersey Department of Health. (n.d.). Tampons.
NHS inform. (2024). Stuck or lost tampon.
Office on Women’s Health. (2025). Your menstrual cycle. Office of the Assistant Secretary for Health.
Planned Parenthood. (n.d.). How to use menstrual hygiene products.
Planned Parenthood. (2011). I can’t seem to use tampons, because they don’t fit. What should I do?
U.S. Food and Drug Administration. (2024). CFR - Code of Federal Regulations Title 21.
U.S. Food and Drug Administration. (2024). The facts on tampons—and how to use them safely.
