Taking care of ourselves can be quite challenging. We are supposed to do it, but it often ends up being a chore and not something we feel like doing. Remembering to take care of yourself and managing your overall health and well-being properly can be challenging, but it is well worth the effort.

In this busy world, you may feel that practicing self-care is not your priority, so you might not know how to take proper care of yourself. Don’t worry, because we got you covered! Here are some self-care tips so that you can feel more comfortable and focused on what’s important.

What is self-care?

According to World Health Organization, self-care is the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

Self-care is the process of taking care of oneself with behaviors that promote health and avoid health problems. In other words, it is about being healthy and taking your own health and wellness into consideration when making decisions that affect you. It can also be about giving yourself the time, space, and attention that you need to help you feel better about yourself.

Self-care is not just about taking a pamper day or going on a nice holiday. You know when you feel like you need to be a little bit more proactive with your health, whether it’s getting a flu shot, taking stress relief activities, eating a little healthier during your lunch break, or having enough sleep. Self-care doesn’t only mean hitting the gym, although that can definitely help, too.

There are many forms self-care can take. Looking out for your immune system and overall well-being count as a good self-care routine so you can be at your very best. Here are the aspects you need to consider on how to take care of yourself:

Physical Health

Your physical health is one of your most important assets. While some parts of your body can’t be changed, making sure that your health is at the bay will always be helpful. With well-practiced physical self-care, you can achieve improved immune function and stress management.

When looking at physical self-care, it’s important to remember that everyone has a set of physical needs and desires. Some people might have certain self-care strategies that are non-negotiable, such as the need for a hot bath or massage. There is no one size fits all rhythm for a physical self-care routine. However, there are ways that can guide you when it comes to setting your own personal goals and curating the best physical activity for you.

Good physical activity can help you, especially with your heart health and blood pressure, as well as in stress reduction.

Social Health

Research shows that socialization has been found to have a stronger effect on the immune system, longevity, and overall health. But, often in today’s fast-paced culture, it can be hard to make time for friends, or we simply neglect our relationships when life gets busy.

Social connection is incredibly important but it is easy to take them for granted. In fact, they can be one of the most difficult things to cultivate and maintain as you age. If you have never taken the time to learn how to have close relationships with others, now is the time to do so. It may be hard work at first, but over time, social self-care will become second nature. 

Taking time out of your schedule for quarterly meetings or leisure activities helps build those important bonds between you and others.

Mental Health

Our thoughts are powerful; it influences our well-being in many ways. In order to be mentally healthy, it is important to focus on the things that make you happy and keep your mind clear of negativity. As such, it’s a great idea to spend time thinking about the best aspects of life and the people, places, and things that bring you joy and improve your self-esteem.

Taking care of your mental health is just as important as living with or without a mental health condition. 

Emotional Health

All of us are struggling with uncomfortable emotions. Whether it be grief or anger or sadness, we all know it’s hard to get through. Feeling overwhelmed, stressed and anxious is all too common. Most of us deal with stress in one form or another at some point in our lives.

It’s easy to feel overwhelmed by everyday life and struggle to cope with difficult situations. This can have a lasting impact on not just our relationship with ourselves, but also on those around us.

Our emotional well-being is just as important as others. Emotional health is about learning to manage your emotions and is an important skill that you can use in all aspects of life. Meanwhile, emotional self-care is having healthy coping skills to deal with our emotions and reduce stress. 

Spiritual Health

Nurture your spirit — that might sound like an odd thing to say, considering that the word itself has a religious connotation. 

A spiritual practice can take many forms. In fact, it’s probably what makes spirituality so diverse. While there are plenty of things that fit into this category, the idea is that cultivating our spirit doesn’t have to be religious at all. 

Spiritual self-care is not limited to attending a religious service. It’s about a deeper connection with your soul and a more fulfilling way to live your life. Like any kind of exercise or activity, you need to find the routine that works best for you. One of the best spiritual self-care ideas is to meditate to reduce stress and focus on yourself.

In addition, research suggests that spiritual self-care has multiple wellness benefits, so it is an important aspect of your life as well.

Why is self-care important?

Questions like this one are posed all the time. You may want to know why self-care is important for your own well-being, or whether it has health benefits.

Self-care is considered a crucial part of staying healthy. It can be challenging to be well, but there are several proven ways to accomplish it. Self-care is an important part of maintaining good health, and we should all do our best to make sure we’re doing all that we can for the sake of our well-being.

We often neglect this most precious aspect of life as we develop our careers, social lives, and other commitments, but there’s no reason we shouldn’t make self-care a priority. Do not feel guilty if you feel you are enjoying your self-indulgence. You have earned a ticket to enjoy your alone time.

How can I take care of myself?

Self-care routines can be beneficial for your day-to-day life. There are plenty of ways how to take care of yourself. Here are some of the tips and health benefits for your self-care journey.

Bathe regularly

Good personal hygiene is essential to promoting good health. Aside from being a form of preventive care, it can help keep infections at bay. Besides, regular bathing and showering help clear away the dirt, oils, and other debris that can be deposited on your skin and scalp over the course of a day.

Eat a healthy diet

It is recommended that we should eat a wide variety of food. It could be eating more fruits, veggies, and whole grain products. A healthy diet will help in providing all the nutrients needed by the human body. 

While eating healthy is something we can all start tomorrow and take the first step toward, you should also assess what your body needs to create a self-care diet.

Exercise regularly

It’s no secret that being active is good for you. The concept of being active is quite simple: you move your body and do something.

Being active can have multiple benefits as it can boost your mood, release tension, and make you feel better mentally. It also lowers the risk of heart disease and diabetes. Exercising can be difficult, but it is a form of self-care that will greatly pay off if you stick with it. 

Talk to someone you trust

When you’re going through a tough time, one of the best and most effective things you can do to feel better is to talk to someone you trust. Talking has been proven to help people who are experiencing depression, anxiety, and other mental health issues. 

You may be thinking that talking means telling all your problems so they have no chance of solving themselves or becoming better, but that’s not what it means. You can speak with a friend, a family member, or someone else who’s been in your shoes before because they will listen to what you have to say.

Talking with someone can also help you with your emotional and mental health. It does not only promote self-care, but it also cultivates your relationship with other people.

Create a to-do list or a journal

There are a lot of people out there who can’t seem to deal with their feelings. They just want them all bottled up inside. Make no mistake, this is a really unhealthy way to deal with things. It’s OK to let some of those emotions out while they’re still fresh in your mind! 

One of the effective ways toward self-care is writing things down. If you want to deal with overwhelming emotion, one of the best ways to do so is through writing. Experimenting with different ways of putting things into words will help you gain clarity and perspective on what’s really going on inside your head. Write about whatever’s going on in your life at the time. Don’t worry about whether what you write is perfect or not.

Get adequate sleep

Sleep is vital to the body and mind. Without adequate sleep, you may feel tired, irritable, and unfocused. The human body needs time to regenerate from the day’s activities, and it also plays an important role in making sure that you have the energy you need to complete daily tasks. 

It is a no-brainer that everyone needs a good sleep. There are many different types of sleep but generally, they can be divided into two: light sleep and deep sleep. No matter what age you are or what your level of activity is, everyone needs about seven hours of uninterrupted sleep each night. 

Take a mindfulness training

Meditation is a practice that may seem foreign to some. Maybe you’ve tried it before and gave up because you didn’t know what to expect. Or maybe you didn’t like it. However, meditation is something everyone can benefit from.

Meditation is an essential part of living a healthier, calmer lifestyle as it can largely impact our spiritual, mental, and emotional health. This can also improve your energy levels and chances of having a more positive outlook on life.

Sit quietly for a few minutes as you meditate. Meditation can help with your chronic pain, heart disease, high blood pressure, asthma, anxiety, and depression. The benefits don’t stop there — meditation has also been shown to improve your cognitive skills and even speed up your learning process. 

Take a yoga class (or hit the gym!)

Yoga is an amazing way to get in shape, the same as going to the gym. Whether you’re looking for a way to learn more about your body, exercise, or get relief from chronic pain, yoga is a popular option. Taking yoga classes can help you with your mental and physical health. They can also help you increase your energy levels and sleep quality.

Hitting the gym on the other hand is more systematic. Review your self-care plan with your trainer to achieve your health goals.

Hit the sun and stroll outside 

There are so many people getting stressed out by various things. Hitting the sun, walking outside, and getting fresh air can help aid stress.

We often hear people say that getting some fresh air makes people feel better. Spending time outside can help you manage stress, lower your blood pressure, and live in the moment. Exposure to the sun can produce serotonin, a natural mood booster. A great form of self-care, walking outside also fosters creativity and enhances cognitive abilities and focus. 

Set healthy boundaries

Healthy boundaries are much needed to establish and maintain one’s sense of self-worth and identity. We set our boundaries with others in our lives as it protects us from being taken advantage of and allows us to take care of ourselves.

In setting boundaries, remember to be systematic. Review the lifestyle you have and establish healthy boundaries. By doing this, we build trust with ourselves, our loved ones, and other people, both personally and professionally.

If you are dealing with spiritual, emotional, physical, mental, and emotional health problems, a doctor’s appointment can help with your medically-reviewed self-care plan.

Final Note

“Take care of yourself!”

That sounds like a simple and possibly even obvious statement, right? However, many people still struggle to take care of themselves well enough. I often hear women say, “I am overwhelmed by the things I need to do on daily basis, so I don’t know how to practice self-care.”

Self-care is a way to take care of yourself without depending on anyone else. Having a good self-care routine is not selfishness as it allows you to focus more on yourself. You will feel better in the long run when you know what self-care practices work best for your own health.

We need to remember that there are many healthy ways to take care of ourselves without neglecting our responsibilities. There are so many things that contribute to a healthier and longer life — from eating and sleeping habits to exercising routine and even meditation.

In order for us to achieve a fulfilling life, we need to look out for our well-being first by using proper self-care plans. That being said, spending time with ourselves using different self-care practices and newly-found self-knowledge can help us boost our overall wellness.

Using a tampon for the first time can be very intimidating, especially if you’re not exactly sure how to do it. We’re here to give a detailed guide on everything you need to know about using tampons as a beginner. Let’s get into it!

What are tampons?

Tampons are single-use menstrual products meant to absorb period blood and menstrual fluid. They’re made of either cotton, rayon, or a blend of the two, and can come with an applicator or without. 

Unlike napkins, tampons are inserted into the vagina and need to be replaced every six to eight hours. While that may seem scary if you’re new to using a tampon, don’t worry – they’re completely safe and undergo rigorous testing by the FDA before they can be sold! Plus, the risk of contracting toxic shock syndrome (TSS) is incredibly rare. Apart from that, there is not much to worry about.

Those with an applicator contain two barrels, one outer applicator that covers the tampon and helps you insert it easier, and another smaller tube within it that helps you remove the applicator. If this sounds confusing, don’t worry – we’ll explain it further below.

The tampon itself is cylindrical shaped and absorbent – depending on the brand, size, and absorbency, it can hold six to eight grams of blood. 

Why Use a Tampon?

According to Healthline, tampons are currently the most popular period product. And with good reason, because there are plenty of advantages to using a tampon during your red days. Let’s talk about them.

Discreetness

Menstrual pads can look quite bulky if you’re wearing tight garments. When you’re wearing yoga pants or a body con dress, the outline of a pad can make you feel self-conscious. But because tampons are inserted into the vagina, leaving only the string outside, and there’s no risk of it being seen no matter how tight fitting or thin your clothes are. Fashion dilemma averted.

They Stay in Place

Again, since tampons stay inside your vaginal opening, you won’t have to worry about accidentally displacing it while going about your day. This makes them perfect for athletes, runners, and anyone who moves a lot.

You can swim in them

Even though water pressure can reduce the flow of our period, it doesn’t actually stop when we go into water. But how can one enjoy pool parties during red days? Use a tampon or a menstrual cup! 

To be clear, there’s a slim chance you’re actually going to leak in the water, but you will be going in and out of the pool. Simply wearing pads is a no-no, and having to use a new one in between swim sessions can be a huge inconvenience. 

With a tampon or a cup, however, you won’t have to think about all of that. Once you’ve popped your tampon in, it’s only a matter of changing it every six hours. You’re free to swim as many laps as you desire as well as take a break from the water without leaking.

Which is better: pads or tampons?

Growing up in the Philippines, sanitary pads are the most common period product. But that doesn’t mean other methods aren’t worth a try!

If you’re thinking about switching from pads to tampons, here are some advantages to consider:

Comfort

At first glance, tampons can seem more uncomfortable than disposable pads. After all, pads don’t require the same effort that a tampon does. 

But while tampons entail a learning curve in the beginning, many people actually find them more comfortable in the long run. This is because, for many women, tampons are less likely to irritate the skin. A lot of sanitary pads contain synthetics and chemicals that can trigger allergies or itchiness, especially when left on too long. 

For others, the comfort comes from the fact that tampons are just more secure. The adhesive on pads can come off due to physical movement, which can lead to messiness and leaking.

Activity Level

If you lead a rather active lifestyle, then using a pad may not be for you. While pads provide a decent level of security as you’re moving around, most tampons are far less likely to get dislodged even when you’re busy playing sports, going to the gym, or dancing.

Eco-friendliness

Applicator-free tampons, or those with a biodegradable plastic or cardboard applicator, are considered eco-friendly period products compared to disposable pads. If you’re conscious about your waste and concerned about the amount of disposables you throw away, tampons are the clear winner.

There are also other zero-waste products that can help with your menstrual flow, including period underwear and reusable cups.

Choosing the right size

Before we get to the nitty gritty – aka how to actually insert a tampon – it’s important that you’re buying the right variety first.

There are so many types of tampons, which is great considering no two women have the same periods. I know people whose periods only last 2 days, while others can last up to a week. 

Further, an important part of transitioning to tampon use is knowing your own menstrual cycle. You might already have an idea of this if you’ve been using pads, which also come in different shapes and sizes.

Tampon sizes vary according to flow heaviness. These sizes typically include: light (the lowest absorbency tampon for the start or end days where flow tends to be lighter), regular/normal (perfect for days with a very heavy flow), and super (reserved for exceptionally heavy period days).

How to insert a tampon inside your vaginal opening correctly

It can be incredibly nerve-wracking when it’s your first time inserting a tampon. The good news is that most products make tampon insertion quite simple once you get the hang of it. Let’s go over the exact steps on how to insert a tampon below.

1. Wash Your Hands

First things first: wash your hands. Expect to be doing a lot of hand-to-vagina contact, so you want to be 100% certain that your hands are not carrying any harmful bacteria that may be transferred onto your outer tube or vagina itself.

2. Locate the Vagina

If you’re unfamiliar with vaginal anatomy, that’s completely fine. But in order to get your tampon inside the right way, you’ll have to study your body pretty closely. For this step, we recommend taking a mirror and exploring the parts surrounding your vagina, including the vulva and labia.

If you’re having trouble locating your opening, try gently pulling the lips apart and feeling with your index finger for the opening. You’ll probably find it more quickly when you’re on your period, as this is where menstrual fluid comes out. Wash your hands as needed.

3. Get Your Tampon

Your first tampon will likely have to be one with an applicator, and you’ll see why. As you remove the tampon wrapper, you’ll notice a bullet-shaped piece of plastic or cardboard covering the tampon. Pull it open and you’ll find a smaller tube which will help you plunge the tampon inside.

4. Find a Comfortable Position

An immensely important part of this process is making sure you’re relaxed and comfortable. Most women find that sitting or squatting over the toilet works best for them. Another popular method is propping one leg over a tub or toilet seat. As long as you’re not squeezing your muscles down there and can reach the opening of your vaginal canal, you should be able to insert the tampon properly.

There’s no one way to hold a tampon correctly, so try experimenting with what works for you. Some prefer to grip the base with their index finger and thumb, others with their thumb and middle finger or even their index and middle finger. 

5. Angle the Tip

Place the tip of your tampon right at your opening. Then, make sure you’re angling it towards your lower back and not straight up. The vaginal canal doesn’t go upwards, but is slightly angled towards our back. 

6. Insert the Tampon

You’re finally ready to insert a tampon! Take a deep breath and slowly use your two fingers to push the tampon inside at the right angle. The applicator tip should be able to move snugly inside until only the base and the plunge or smaller tube at the bottom is visible and your hands are at your opening.

7. Plunge

Now, you’ll have to secure the tampon farther in. You can do this by positioning the base between your index finger and middle finger, and then slowly pushing the plunger until it’s flush with the base of the larger tube. 

8. Take Out the Tampon Applicator

The final step is to slowly take out your applicator, leaving the tampon inside and revealing only the string hanging. And you’re done!

9. Move Around!

Once you’ve successfully inserted the tampon, you shouldn’t be able to feel it, for the most part. Try moving around or going about your day and see how comfortable you feel. If you’re worried about a leak, you can wear a light disposable pad or a pantyliner to avoid stains.

To remove the tampon, gently pull on the string attached to the end of the tampon. You should be able to pull it out of your vagina without any discomfort. Don’t forget – you should be removing tampons and replacing them every 6-8 hours. Make sure you’re wrapping your tampon with toilet paper before disposal.

While tampons are safe to use, you should not be experiencing unusual symptoms such as pain or fever. If this happens, remove the tampon immediately and contact your doctor for medical help.

Do tampons hurt the first time you use them?

Tampons should not be painful. However, if you’re inserting it into your vagina for the very first time, the sensation may feel foreign or even uncomfortable. You’re also likely to have to do it multiple times before getting it right, but once you get the hang of it, inserting a tampon will become second nature.

That said, there are three important factors that we must reiterate: first, your vagina must be well-lubricated (your menstrual blood offers natural lubrication); second, your tampon must be the right size; and third, you must be completely relaxed and comfortable in your position, whether it’s sitting or propping one foot up on an elevated surface.

Nevertheless, it shouldn’t be painful to wear tampons. If you experience any pain, fever, and other alarming symptoms, seek medical attention immediately.

Will I get toxic shock syndrome (TSS) from tampons?

One of the most common fears about using tampons is the risk of toxic shock syndrome or TSS.

TSS is a potentially fatal bacterial infection caused by Staphylococcus aureus (staph) bacteria infecting the body and releasing harmful toxins. This is a rare but life-threatening disease.

Fortunately, it is incredibly rare to get TSS as the FDA has since banned the materials and designs used in tampons that were associated with TSS. 

To avoid any other form of vaginal infections, remember that you should never use a tampon for more than eight hours and always wash your hands thoroughly upon each reapplication.

Can you pee with a tampon in?

Yes! Pee comes out of a different opening than menstrual blood. However, many people still think you can’t pee when you have one in – this is a huge myth that needs to be dispelled. 

Another myth is that tampons can get lost inside you. This is untrue! Even if the string breaks, your cervix acts as a block between the vagina and the uterus, so your tampon doesn’t really have anywhere to go.

Final Note

Not all period products are for everyone! Assess your lifestyle and see what suits you best. If you’re transitioning to tampons, then we hope this guide was helpful for you.

Let us know in the comments if you’ve got any tips, experiences, or questions you’d like to share!