Wash your hands
Unwrap the tampon
Get into a comfortable position
Relax your muscles
Hold the tampon at the grip area
Gently separate the labia with your free hand
Aim the tampon toward your lower back, not straight up
Insert the tampon slowly until your fingers touch your body
If using an applicator, push the inner tube to release the tampon
Remove the applicator if present
Make sure the string hangs outside your body
If it feels uncomfortable, remove it and try again with a new tampon
Change the tampon every 4 to 8 hours
Do not leave it in longer than 8 hours