What to Pack in a Period Pain Care Kit

A simple way to take control when period pain disrupts your day.

When your period hits and the cramps, fatigue, or nausea start creeping in, the last thing you want is to be unprepared, especially if you're not at home. That’s where a period pain care kit can make all the difference. Whether you're at school, in the office, or out and about, having a few well-chosen items on hand can help you feel more comfortable, more in control, and less caught off guard.

Here’s a practical list of what to include.

Pain Relief Essentials

These are your go-to tools for tackling the physical side of things. You don’t need everything — but keeping one or two on hand can really help.

• Ibuprofen or Naproxen: These are anti-inflammatory painkillers often recommended for primary dysmenorrhea (standard period pain). They're most effective when taken at the first sign of pain — not after it peaks.

• Mini hot water bottle or reusable heat pad: Heat helps relax uterine muscles and reduce cramps. A portable heat patch (like a stick-on one) is a discreet option for when you’re out.

• TENS machine (optional): For people who experience more intense pain, a compact TENS unit (which sends tiny electrical pulses through the skin) can be a game-changer. Not essential, but worth knowing about.

Period Products You Trust

Everyone’s preferences are different — the key is to pack what works best for you.

• Sanitary towels, tampons, or menstrual cup/disc: Keep a few extras, even if your period isn’t due. It’s easy to get caught out.

• Spare pair of underwear: Just in case. A leak-proof pair is even better if you have one.

• Sealable bag: For discreetly storing soiled underwear or used products when you don’t have access to a bin.

Further Reading: Period Products 101: Pads, Tampons, Cups, and Period Pants

Comfort Items

These small touches don’t stop the cramps, but they can help soothe your body and mind — and that matters too.

• Comfortable spare leggings or soft underwear: Especially useful if you’re at school or work and dealing with bloating or unexpected leaks.

• Face mist or cooling wipes: If you tend to overheat, get sweaty, or feel nauseous, these can refresh you fast.

• Snacks: A small snack with protein or carbs (nuts, oat bar, banana) can help stabilise blood sugar, helpful if your appetite drops or energy dips.

Emotional & Mental Support

Period pain doesn’t just affect your body, it can cloud your mood and concentration too. These items offer gentle support.

• Headphones: For calming music or a distraction if you need to zone out during a flare-up.

• Notebook or journal (optional): Some people find it helpful to jot down how they’re feeling or track symptoms, especially if they’re trying to identify patterns.

Read More: Period Pain and Productivity

Hygiene Helpers

Feeling clean and fresh can make a big difference, especially when you’re in pain and not at home.

• Wipes: For quick clean-ups (opt for fragrance-free to avoid irritation).

• Hand sanitiser: Useful if you need to change products in a public loo.

• Disposable or reusable bag: For waste, stained items, or just general backup.

Pack it Your Way

You can keep your period care kit in:

• A small pouch in your backpack or handbag

• A drawer at work or school

• Your car, locker, or gym bag

You don’t have to carry everything everywhere. Just a few thoughtfully chosen items that help you feel prepared, and more at ease.

Having a period shouldn’t mean putting everything on pause, but it also shouldn’t mean pushing through pain without support. A care kit won’t fix everything, but it gives you the tools to respond to your needs, wherever you are.

Because comfort, dignity, and preparation aren’t luxuries, they’re part of basic self-care.