• Pads and tampons: Change every 4-8 hours, depending on flow. Not changing it often enough could mean potential leaks, funky smells, and in rare cases, toxic shock syndrome. No thanks!
• Period underwear or reusable pads: Change as needed and wash them after each wear.
• Menstrual cups/discs: Empty, rinse, reinsert every 8-12 hours. Boil or sterilise at the end of your cycle so it’s squeaky clean for next time.

We're celebrating all the scrunchers and folders out there! The important part is to wipe from front to back after peeing or pooping to avoid spreading bacteria from the bum to the vaginal opening. This helps prevent infections like UTIs, because UTIs are far from fun.

• Use warm water to gently wash the vulva (the external part of the genitals).
• Avoid scented soaps, douches, or anything labelled “feminine hygiene wash”. They can throw off your natural pH balance and cause irritation (we don’t want that!)
• No need to clean inside the vagina, it’s self-cleaning (yes, your vagina is basically a genius).

Wearing clean, breathable undies (cotton is great) helps prevent irritation and lets your skin breathe. Like the type of breathing practiced on a meditation retreat...just joking but seriously, let there be airflow!

Before inserting a tampon, changing a pad, or emptying your cup, wash your hands. Afterwards, wash hands again. Keeps bacteria away and helps prevent infections (just how we like it!)

Feeling itchy, irritated, or noticing funky smells or discharge? That’s your body saying “Hey, something’s up.” Talk to your doctor if anything feels off. 

What’s going on: Tension, wrong fold, wrong angle, or just your body saying “give me a minute.”

Try this:

• Take a few deep breaths. Relaxed muscles make for an easier insertion. 
• Try a different way to fold it.
• Use water-based lube on the rim to help it slide in more easily.
• Try inserting in the shower or with one leg up on the toilet or bath edge.

What’s going on: It’s likely not sitting in the right position.

Try this:

• For a cup: Gently remove and reinsert higher up. The base should sit lower than a tampon but not peeking out.
• For a disc: Slide it back and up, then tuck the front rim behind your pubic bone, that’s what keeps it in place.
• If it keeps slipping, no stress try a larger size!

What’s going on: It may not have fully popped open or isn’t sealed properly.

Try this:

• Give it a little twist or run a finger around the rim to check it’s opened up. You want a solid seal.
• For cups: Try a different fold that helps it pop open more easily.
• For discs: Make sure you’ve tucked the front rim properly behind the pubic bone.

What’s going on: Panic is rising. Take a deep breath, it can’t get stuck up there.

Try this:

• Take three slow, deep breaths (tense muscles make it harder).
• Walk away for a bit. Give your body (and brain) a break.
• Try a different position: squat, pop a leg on the bath, or sit on the toilet.

What’s going on: Cups/discs need to be cleaned properly to avoid smells or stains.

Try this:

• Rinse it with cold water first (stops staining), then wash with mild, unscented soap.
• Sterilise between cycles. Boil for 5-10 mins or use a sterilising cup.
• Store in a breathable pouch, not an airtight container.

What's going on: The tampon probably isn’t in far enough. If it’s hanging out too close to the vaginal opening, you’ll feel it.

Try this:

• Remove it and try again with a fresh tampon (always a freshie, never reinsert the old one).
• Aim the tampon slightly toward your lower back, not straight up.
• Insert until your fingers are touching your body then you know it’s in far enough.

What's going on: Your body might be a bit tense, dry, or you're just getting used to the feeling.

Try this:

• Relax. Take a few deep breaths and be kind to yourself. 
• Try a different position, like squatting, putting one foot on the toilet, or lying on your bed.
• Use a bit of water-based lube on the tip to help it slide in more smoothly.
• Try inserting in the shower; everything’s warmer, softer, and more relaxed down there.
• If you’ve tried these things and it still hurts to insert, maybe try a product that sits on the outside of your body like pads or period undies!

What's going on: It might not be in the right spot, or the size isn’t quite right for your flow.

Try this:

• Remove it and re-insert, making sure it’s angled back and placed high enough.
• Switch to a slimmer size tampon like “regular” or “mini”.
• If your flow is light, you might not need a tampon at all. Try a liner or period undies instead.