Using a tampon for the first time is one of those things that feels way more complicated than it actually is. And once it clicks, it becomes completely routine. This guide walks you through each step so you can feel prepared and comfortable before you even open the wrapper.
Understand the Different Types of Tampons
Tampons come in two main formats: applicator and non-applicator. Applicator tampons use a plastic or cardboard tube to guide the tampon into place, which some beginners may find easier to use. Non-applicator tampons require you to use your finger and take more practice.
Absorbency is the other variable worth knowing before you buy.
Choose the lowest absorbency that matches your flow. Regular is designed for light to moderate flow, while Super is designed for heavier flow.
Picking the wrong absorbency is one of the most common beginner mistakes, if you want a flexible option, a variety pack of organic cotton tampons lets you try different absorbency levels without committing to one box. Using a Super tampon on a light flow day means the tampon stays dry, and a dry tampon is much harder and more uncomfortable to remove. If you're starting out with organic cotton tampons, like the ones Rael makes, the same rule applies: match the absorbency to your actual flow.
Gather What You Need Before You Start
You'll need a tampon, clean hands, and a few minutes of privacy. That's it.
If it's your first time, keeping a pad as backup is a smart move, Rael's regular slim applicator tampons are a good starting point alongside one. Not because anything is likely to go wrong, but because removing the mental pressure of "what if" makes your body more relaxed. A relaxed body makes insertion noticeably easier, and that part isn't just reassuring talk.
Find the Right Body Position
This step gets skipped in a lot of guides, and it's one of the most important parts of learning how to use a tampon for beginners. Your body position affects how easily the tampon slides in, and the difference between a comfortable experience and a frustrating one often comes down to angle.
Sitting on the toilet
Sit toward the front edge of the seat with your knees spread apart. This can be a comfortable starting position for first-time tampon users. When in doubt, start here.
Standing with one foot raised
Stand and place one foot on the toilet seat or the edge of the tub. This tilts your pelvis slightly and works well if sitting doesn't feel comfortable. Some people find this position gives them better control over the angle of insertion.
Try both positions and use whichever feels most natural. If one isn't working, switching positions mid-attempt is completely fine.
Insert the Tampon Step by Step
Unwrap the tampon and hold the applicator at the grip, the ridged or wider middle section, not the bottom. With your other hand, gently part the labia to find the vaginal opening. Aim the tip of the applicator slightly toward your lower back rather straight up.
Angling the applicator slightly toward your lower back rather than straight up may make insertion more comfortable.
Gently push the applicator in until your fingers touch your body. Then use your index finger to push the inner tube all the way up until it meets the outer tube. This releases the tampon into place. Slide the entire applicator out and dispose of it. The string should hang outside your body.
Watch out for: Inserting the tampon at a straight-up angle. Aiming too vertically means you'll hit resistance almost immediately, which is what makes insertion feel impossible. If you feel pain or significant resistance, stop rather than forcing the tampon into place.
Check That It's in Correctly
If the tampon is in the right position, you won't feel it. That's the clearest sign it worked. If there's pressure or discomfort when you stand up or move around, the tampon probably wasn't pushed in far enough.
Here's what to do: don't try to push it further in. Remove it and start with a new one. If you're in that moment of frustration wondering what you did wrong, the answer is usually nothing. Tampons that cause discomfort are just sitting too low, near the nerve endings at the vaginal opening, instead of higher up where there aren't any. A fresh tampon and one more try usually does it.
If you can't reach the string, wash your hands and try bearing down gently, as if having a bowel movement, while trying to locate the tampon or string. If you still can't reach or remove the tampon, contact a healthcare provider.
Wear It Safely and Change It on Time
Change your tampon every 4 to 8 hours, and never leave one in longer than 8 hours. This is how you avoid Toxic Shock Syndrome (TSS), a rare but serious bacterial infection linked to prolonged tampon use. Symptoms include sudden fever, rash, dizziness, and muscle aches, if any of those appear while you're wearing a tampon, remove it and get medical attention right away.
The pattern that causes problems most often isn't negligence. It's inserting a tampon before bed without accounting for how many hours of sleep that actually is. A quick phone alarm set for 7 hours fixes it entirely.
Remove the Tampon Comfortably
Wash your hands, then gently pull the string downward at a slight angle toward your back. Relax your muscles as much as possible. A tampon that feels like it's dragging or resisting may be too dry, which can happen when the absorbency is higher than your flow requires. Take your time when removing it, and make sure you stay within the recommended wear-time guidance.
Wrap the used tampon in toilet paper and throw it in the trash. Never flush tampons, even ones labeled flushable.
Frequently Asked Questions
How do you put in a tampon for the first time?
Relax your muscles as much as possible, tensing up is the most common reason first-time insertion feels uncomfortable or impossible. Hold the tampon at the grip (the middle section), aim it toward your lower back at a slight angle, and push the inner tube up until your fingers touch your body, then slide the outer tube out.
How far do you insert a tampon?
The tampon should sit deep enough that you can't feel it. If you still feel the tampon or it feels uncomfortable, remove it and try again with a new tampon.
How do you know what absorbency tampon to use?
Start with the lightest absorbency that matches your flow, Regular for a moderate flow, Light for the first or last days when bleeding is minimal. Using the lowest absorbency that works reduces your risk of TSS (toxic shock syndrome) and makes removal more comfortable, since a dry tampon is harder to take out.
Can you pee with a tampon in?
Yes. The urethra (where urine exits) and the vaginal opening are separate, so a tampon doesn't block urination at all. Just tuck the string to the side before you go so it stays dry.
How often should you change your tampon?
Change your tampon every 4 to 8 hours, never leave one in longer than 8 hours, as that's when TSS risk increases. On heavy flow days you may need to change closer to every 4 hours; on lighter days, every 6 to 8 is typically fine.
