Atrophy? What can I do for now?

I have been on T since last November and it's been great. For about 2/3rds of my time on HRT I was in relationship, consistently having sex and I felt that penetration felt kind of uncomfortable but not enough for me to get worried. After some light research I just disregarded it as a normal part of being on T because it was not a major problem. I don't really do penetration for solo play so since we broke up I haven't really been down there. during October of this year I went through a really rough time with my mental health and (because of negligence on my part) I stopped doing my shots for about a month(ish). My period came back first week of November and even though I did feel uncomfortably different off of T, this was the breaking point. With some supports and such I am back to doing my shots regularly but today my period came back again (after a month so i assume im just back online till my levels regulate again) and I decided to use a tampon because its way less dysphoria inducing than having to deal with the blood everywhere. When I put in the tampon in, IT HURT, like a concerning amount i would say. As I walk around it feels like how it feels when you put a tampon in wrong but like maybe x4, and it just consistently feels that way. Im definitely going to talk to my doctor about a posible estrogen topical next time I see her but for now I just need to have it not hurt as i go about my life for the week. Is there anything i can do? even an over-the-counter topical or anything similar?