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Relax your muscles and think or do something calming and relaxing and pull it out slowly. The ones that hurt the least are the ones that are slim, I think the name of the brand is slimfits or something like that, just look for a tampon that says slim. Standing on one leg with the other parallel helps
As long as you're relaxed and using correct absorbency for your flow than it shouldn't hurt to remove the tampon - if not saturated in blood after 4-6 hours you're using too high an absorbency. Make sure to relax your vaginal muscles and take a deep breath, if needed try masturbating to help you relax. You can also try sitting in a shallow bath to allow the water to soak the tampon for easier removal.
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