You just got your period. Now what?

There’s something brown in your underwear. Your stomach has been hurting all day and your legs feel like they’ve been cut in half. You think you just shit your pants, but upon further inspection you discover the truth: you’ve just gotten your first period. According to KidsHealth, most people get their first periods between the ages of 10-15, towards the end of puberty.

So what do you do? You’re in pain and seeking any form of solace. Here are a couple of things that can help you during this difficult time.

Heat is often associated with soothing the aching pain of menstrual cramps. Some easy ways to make quick heat pads are the disposable ones or to make one. Start by putting around ½ cup of rice in a long sock, tying the end securely, and microwaving for around 30 seconds to 1 minute.

Finding a comfortable position while having back pain, nausea, and cramping, can become a huge barrier when trying to sleep. Fetal position is known to help soothe the aches, as it lets your stomach muscles relax. If you experience lots of back pain from your period, sleeping on your side also soothes the discomfort. If it is uncomfortable, a small pillow between your legs will support your spine and increase comfort levels.

One of the most controversial methods to aid in period pains is birth control. Often stigmatized as having a sole purpose of preventing pregnancy, birth control can also have a valuable purpose of making periods more regular and manageable. It does this through the regulation of hormones which can help with acne, severe cramps, and severe mood swings.

Something that is really important to realize, is knowing when it is too much. If your period is completely debilitating, very heavy flow, severe depressive moods or just overly harsh symptoms, it is always a good idea to consult a doctor.

While there are some things that can help you on your period, there are also things that can make your period worse. When on your period, try to avoid foods that are really high in Omega-6 fatty acids. They are highly inflammatory, and are found in highly-processed foods and red meats. So, as much as you’re craving those Cheetos, resist the temptation–the chemicals and fats in them increase inflammation and make your period cramps more painful. Be sure you’re also being watchful of how much coffee you’re drinking (caffeine can cause bloating)—remember: four cups a day do not keep the cramps away. And in terms of other foods to avoid while on your period, the last thing on the list is dairy products. Dairy products contain arachidonic acid (an Omega-6 fatty acid) that also increases period pain.

Also while on your period be sure to change pads and tampons at least every four hours, otherwise bacteria and other health issues can arise. Additionally, when selecting your period product, be mindful of whether or not it contains PFOS/PFOA chemicals as they too can lead to certain health issues. A simple google search of a product’s name will tell you whether or not these chemicals are found in the process of making the product.

Over the years, misconceptions around getting a period have formed. For one, you can in fact get pregnant while on your period, a fact that many are unaware of and a misconception that has led to several accidental pregnancies. Another misconception is that a period only lasts one week, when in fact it can be shorter or longer than this, and many people with periods experience symptoms continuously. One example of this is Premenstrual Syndrome, which is generally caused by hormones and often strikes before one gets their physical period.

But perhaps the biggest misconceptions of all are that periods are shameful, or something to be hidden. Periods are a natural part of billions of lives. People who get periods are not alone, and should not feel the need to be embarrassed about something so normal and regular. Oftentimes we can observe people hiding products in their sleeves, or feeling mortified if they bleed through their pants. These experiences are normal, and should be destigmatized globally. Periods hurt. They take a physical and mental toll on everyone who gets them. We shouldn’t have to worry about what others think on top of that.

Written by Giuliana Mendez, Frankie Mayor and Liza McGilpin