This Instagram model's video of her panic attack is hard to watch. And absolutely necessary.

When you scroll through Malaysian Instagram model Kharina K's photos, it appears she lives her best life most of the time.

After all, that's why she's paid the big bucks to endorse various products — brands want to be associated with a beautiful woman who seems to lead an awesome, charmed life. But there's a lot going on behind Kharina's smile and fun-loving demeanor, and not all of it is "rainbows and sunshine," as she puts it.

Two days ago, Kharina posted a video of herself in the midst of an intense panic attack, in fact, she called it one of "THE WORST panic attacks I’d ever had." If you've experienced a panic attack before, you know how terrifying it can be and how vulnerable it can make you feel. You can have symptoms that are akin to someone having a heart attack — sweating, rapid heartbeat, shortness of breath, pain in your chest, and an overwhelm sense of doom.  


Considering all that, it's somewhat surprising that an Instagram model, who makes a living off of having a seemingly perfect life, would show herself in such an "imperfect" light. However, she did it for an important reason — to help dispel the stigma that still exists around mental illness in parts of the world, especially in her home country of Malaysia.

"You guys see most of my life as rainbows and sunshine (cuz no one likes to post the bad parts anyways) , however this is my reality," she writes in her Instagram post alongside the video. "Constantly having anxiety and being fine one minute, and like this the next. I try to post as much as I can about mental health to bring AWARENESS to it because it is REAL, and is not taught very well in Malaysia, however I have never been able to show you guys until now."

She goes on to say that she's incredibly lucky to have such a strong support system around her, but it's hard to have an illness that people rarely see manifest on the outside. It can leave those who live with it feeling incredible isolated and like they don't deserve care.

However, the more public figures who post candid things like this are not only reminding other sufferers that they're not alone, they're helping to keep what many seem like a difficult subject in the foreground of the global conversation. And the more a subject's talked about the faster the remaining stigma will dissipate into nothing.

As of this writing, Kharina's video on Twitter has over 3.82 million views and 67,000 shares. But she's far from the only one who's taken the courageous step to share their mental health journey.

This May, in honor of Mental Health Awareness month, hundreds of thousands of people have already created similar posts where they reveal what mental illness they struggle with daily. The posts, many of which you can find tagged #mentalhealthawareness and #mentalhealth and #fightintheopen, advocate for better awareness around these "hidden" illnesses so that people living with them can feel more supported and seen.

If you've got some time after reading this, whether or not you live with a mental illness, it would do you good to scroll through some of the posts, and remember, you never know what someone's grappling with behind their curated social media presence.

Photo courtesy of Yoplait
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When Benny Mendez asked his middle school P.E. students why they wanted to participate in STOKED—his new after school program where kids can learn to skateboard, snowboard, and surf—their answers surprised him.

I want to be able to finally see the beach, students wrote. I want to finally be able to see the snow.

Never having seen snow is understandable for Mendez's students, most who live in Inglewood, CA, just outside of Los Angeles. But never having been to the beach is surprising, since most of them only live 15-20 minutes from the ocean. Mendez discovered many of them don't even know how to swim.

"A lot of the kids shared that they just want to go on adventures," says Mendez. "They love nature, but...they just see it in pictures. They want to be out there."

Mendez is in his third year of teaching physical education at View Park K-8 school, one of seven Inner City Foundation Education schools in the Los Angeles area. While many of his students are athletically gifted, Mendez says, they often face challenges outside of school that limit their opportunities. Some of them live in neighborhoods where it's unsafe to leave their houses at certain times of day due to gang activity, and many students come to his P.E. class with no understanding of why learning about physical health is important.

"There's a lot going on at home [with my students]," says Mendez. "They're coming from either a single parent home, or foster care. There's a lot of trauma behind what's going on at home...that is out of our control."

Photo courtesy of Yoplait

What Mendez can control is what he gives his students when they're in his care, which is understanding, some structure, and the chance to try new things. Mendez wakes up at 4:00 a.m. most days and often doesn't get home until 9:00 p.m. as he works tirelessly to help kids thrive. Not only does he run after school programs, but he coaches youth soccer on the weekends as well. He also works closely with other teachers and guidance counselors at the school to build strong relationships with students, and even serves as a mentor to his former students who are now in high school.

Now Mendez is earning accolades far and wide for his efforts both in and out of the classroom, including a surprise award from Yoplait and Box Tops for Education.

Yoplait and Box Tops are partnering this school year to help students reach their fullest potential, which includes celebrating teachers and programs that support that mission. Yoplait is committed to providing experiences for kids and families to connect through play, so teaming up with Box Tops provided an opportunity to support programs like STOKED.

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Ndakasi and Virunga National Park ranger André Bauma.

Fourteen years ago, Ndakasi the mountain gorilla was found clinging to her dead mother in the Congo after bushmeat hunters wiped out her entire family. This week it was announced that she recently passed away in the arms of Virunga National Park ranger André Bauma, the man who rescued her.

Bauma served as Ndakasi's caretaker since he brought her to the park's Senkwekwe Center, where she was rehabilitated along with another orphaned gorilla named Ndeke. Unable to be safely returned to the wild, Ndakasi lived her life in Virunga, where mountain gorilla conservation is a priority.

The park shared a touching photo and announcement of Ndakasi's passing on Facebook. The gorilla had been suffering from a prolonged illness, and her condition had rapidly deteriorated. A photo shows Bauma sitting on a blanket leaning up against the wall with Ndakasi lying next to him, her head on his chest and her toes gripping his boot.

"Ndakasi took her final breath in the loving arms of her caretaker and lifelong friend, André Bauma," reads the post.

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When Sue Hoppin was in college, she met the man she was going to marry. "I was attending the University of Denver, and he was at the Air Force Academy," she says. "My dad had also attended the University of Denver and warned me not to date those flyboys from the Springs."

"He didn't say anything about marrying one of them," she says. And so began her life as a military spouse.

The life brings some real advantages, like opportunities to live abroad — her family got to live all around the US, Japan, and Germany — but it also comes with some downsides, like having to put your spouse's career over your own goals.

"Though we choose to marry someone in the military, we had career goals before we got married, and those didn't just disappear."

Career aspirations become more difficult to achieve, and progress comes with lots of starts and stops. After experiencing these unique challenges firsthand, Sue founded an organization to help other military spouses in similar situations.

Sue had gotten a degree in international relations because she wanted to pursue a career in diplomacy, but for fourteen years she wasn't able to make any headway — not until they moved back to the DC area. "Eighteen months later, many rejections later, it became apparent that this was going to be more challenging than I could ever imagine," she says.

Eighteen months is halfway through a typical assignment, and by then, most spouses are looking for their next assignment. "If I couldn't find a job in my own 'hometown' with multiple degrees and a great network, this didn't bode well for other military spouses," she says.

She's not wrong. Military spouses spend most of their lives moving with their partners, which means they're often far from family and other support networks. When they do find a job, they often make less than their civilian counterparts — and they're more likely to experience underemployment or unemployment. In fact, on some deployments, spouses are not even allowed to work.

Before the pandemic, military spouse unemployment was 22%. Since the pandemic, it's expected to rise to 35%.

Sue eventually found a job working at a military-focused nonprofit, and it helped her get the experience she needed to create her own dedicated military spouse program. She wrote a book and started saving up enough money to start the National Military Spouse Network (NMSN), which she founded in 2010 as the first organization of its kind.

"I founded the NMSN to help professional military spouses develop flexible careers they could perform from any location."

"Over the years, the program has expanded to include a free digital magazine, professional development events, drafting annual White Papers and organizing national and local advocacy to address the issues of most concern to the professional military spouse community," she says.

Not only was NMSN's mission important to Sue on a personal level she also saw it as part of something bigger than herself.

"Gone are the days when families can thrive on one salary. Like everyone else, most military families rely on two salaries to make ends meet. If a military spouse wants or needs to work, they should be able to," she says.

"When less than one percent of our population serves in the military," she continues, "we need to be able to not only recruit the best and the brightest but also retain them."

"We lose out as a nation when service members leave the force because their spouse is unable to find employment. We see it as a national security issue."

"The NMSN team has worked tirelessly to jumpstart the discussion and keep the challenges affecting military spouses top of mind. We have elevated the conversation to Congress and the White House," she continues. "I'm so proud of the fact that corporations, the government, and the general public are increasingly interested in the issues affecting military spouses and recognizing the employment roadblocks they unfairly have faced."

"We have collectively made other people care, and in doing so, we elevated the issues of military spouse unemployment to a national and global level," she adds. "In the process, we've also empowered military spouses to advocate for themselves and our community so that military spouse employment issues can continue to remain at the forefront."

Not only has NMSN become a sought-after leader in the military spouse employment space, but Sue has also seen the career she dreamed of materializing for herself. She was recently invited to participate in the public re-launch of Joining Forces, a White House initiative supporting military and veteran families, with First Lady Dr. Jill Biden.

She has also had two of her recommendations for practical solutions introduced into legislation just this year. She was the first in the Air Force community to show leadership the power of social media to reach both their airmen and their military families.

That is why Sue is one of Tory Burch's "Empowered Women" this year. The $5,000 donation will be going to The Madeira School, a school that Sue herself attended when she was in high school because, she says, "the lessons I learned there as a student pretty much set the tone for my personal and professional life. It's so meaningful to know that the donation will go towards making a Madeira education more accessible to those who may not otherwise be able to afford it and providing them with a life-changing opportunity."

Most military children will move one to three times during high school so having a continuous four-year experience at one high school can be an important gift. After traveling for much of her formative years, Sue attended Madeira and found herself "in an environment that fostered confidence and empowerment. As young women, we were expected to have a voice and advocate not just for ourselves, but for those around us."

To learn more about Tory Burch and Upworthy's Empowered Women program visit https://www.toryburch.com/empoweredwomen/. Nominate an inspiring woman in your community today!