Wash your hands
Read the tampon package instructions
Choose the smallest absorbency you can use
Relax your body and breathe slowly
Find a comfortable position, such as sitting on the toilet, standing with one leg raised, or squatting
Unwrap the tampon
Hold the tampon at the grip area
Use your free hand to gently separate the labia
Aim the tampon toward your lower back, not straight up
Insert the tampon slowly and gently
Push it in until your fingers touch your body or the applicator grip reaches your body
If using an applicator, push the inner tube in fully, then remove the applicator
If using a non-applicator tampon, push it in with your finger until it feels secure
Make sure the string hangs outside the body
If it feels uncomfortable, remove it and try again with a new tampon
Change the tampon every 4 to 8 hours
Never leave a tampon in for more than 8 hours
Remove it by gently pulling the string
Wash your hands after removing or inserting a tampon