There’s a lot of pressure around “doing self-exams the right way.”
But the truth is, breast awareness isn’t about performing a perfect routine—it’s about getting familiar with your own normal.
Let’s break it down into something simple, doable, and grounding.
First: What is a self-check?
It’s not a medical test.
It’s just you, noticing how your breasts feel, look, and shift over time. The goal is to spot changes—not to panic or obsess.
When to do it:
🗓️ Once a month is enough
The best time is a few days after your period ends—when hormones are calmer and breasts are less tender.
If you don’t menstruate, choose a consistent day each month.
What to look (and feel) for:
👁️ In the mirror (arms down and raised)
– Is the shape the same as usual?
– Any dimpling, puckering, or pulling?
– Changes in skin texture or color?
– Nipple changes (inversion, discharge, or new dryness)?
✋🏽 With your hands (lying down or in the shower)
– Use the pads of your fingers in circular motions
– Move from the outer breast toward the nipple
– Don’t forget the armpit area and the space between breast and collarbone
You’re checking for anything new—a lump, a thickened area, or discomfort that wasn’t there before.
What if you do feel something?
Most changes aren’t dangerous.
Cysts, hormonal shifts, and fibrous tissue are all common. But it’s worth bringing up anything unusual with your doctor—especially if it sticks around through your next cycle.
Bottom line?
You don’t need to memorize a checklist.
You just need to pay attention. A few minutes each month to check in with your body—not because something’s wrong, but because it deserves to be noticed.
No stress. No pressure. Just awareness.