Kids Helpline answers calls on 1800 55 1800, 24 hours a day, 7 days a week, and the Better Health Channel lists it alongside parents, older siblings and school counsellors as people you can talk to about your changing body. It is worth saving in your phone before your first period arrives.
Rather than first-period stories, this guide covers the practical moments you might be thinking about: who to tell, trying tampons or a period cup, staying safe, and what to do if something gets stuck.
Quick answer: You can get through a first period that starts unexpectedly with a few supplies and someone to talk to. Keep pads or period undies handy and tell a parent, older sibling or school counsellor. Jean Hailes says there's no "right age" to try tampons or cups, so start when you feel ready, not before.
Who can I tell when my period starts?
Anyone you trust. The Better Health Channel suggests a parent, an older sibling, a trusted family friend, a friend's parent, your school counsellor or your GP. Kids Helpline is free, even from a mobile, for people aged 5 to 25.
You do not need a big speech. Saying "my period's started, can you help me get some pads?" is plenty.
When can I start using tampons or a period cup?
Whenever you feel ready. The Jean Hailes guide on using tampons and menstrual cups for the first time says you can use them from your very first period or wait a while, and that choosing not to use them is fine too.
If you want to try, Jean Hailes suggests:
- starting with a slim, mini or light tampon or a small cup;
- practising when you have time and are not under pressure;
- trying positions such as squatting, resting one foot on the bath, or lying propped up on pillows;
- stopping to breathe deeply and trying later if it isn't working, since your vagina may naturally tense up the first time;
- keeping pads or period underwear on hand as a backup.
What if a tampon or cup gets stuck?
Stay calm: Jean Hailes says tampons and cups can't get lost in the body. Squat, wash your hands and try to reach it, using two fingers to grip if needed. If you still can't remove it, visit your local health centre as soon as possible, where a nurse or doctor can help.
How do I use tampons safely?
Change them often and match absorbency to your flow. The Jean Hailes page on period products recommends washing your hands before and after, using a new tampon each time, changing it every 4 to 6 hours and never leaving one in for longer than 8 hours.
It also explains toxic shock syndrome (TSS), a rare but very serious bacterial infection. Used tampons and pads go in a rubbish or sanitary bin, never the toilet.
When to see a GP
Get medical help or see your GP if:
- you feel flu-like, or have a fever, chills, headache, muscle pain, vomiting, diarrhoea or a rash during or after your period while using tampons: seek help straight away;
- you can't remove a tampon or cup yourself;
- your periods are affecting school or your social life, which Jean Hailes lists as a reason to see a doctor;
- you haven't had a first period by 16.
The healthdirect helpline on 1800 022 222 connects you with a registered nurse any time. For an emergency, call triple zero (000).
Frequently asked questions
Can I go swimming on my first period?
Yes, if you feel like it. Jean Hailes notes that tampons and cups suit activities such as swimming. If you are not ready for tampons or a cup yet, it is completely fine to sit this one out and swim another day. If you do give one a go, Jean Hailes suggests starting with a slim tampon or small cup.
How often should I change period undies?
Jean Hailes recommends changing period underwear every 12 hours. Period undies have absorbent layers, can be worn alone or with another product, and are washed and reused. On heavier days you may want a pad or a second pair in your bag, so you can swap during the school day if needed.
Where do used pads and tampons go?
Wrap them in toilet paper and put them in a rubbish bin or a sanitary bin, not down the toilet, as Jean Hailes advises. Washing your hands before and after changing any period product is a good habit to build. If there is no bin nearby, wrap the product and carry it in a small bag until you find one.
Ready to try a reusable option when it suits you? The Lunette period cup comes in a smaller, softer Size 1 that holds 25 ml and is the menstrual cup Lunette recommends for teens. Our period cup size guide walks you through choosing between the two sizes.
This guide is general information only, not personal medical advice. A parent, school nurse, GP or the healthdirect nurses can help with anything that's worrying you.
