New Intro for 2026

🎙 EPISODE 1 Behaviour Is CommunicationLiving With Autism — Behind The Scenes📄 Episode Description

What looks like defiance is often distress.
What looks like aggression is often overwhelm.
What looks like “bad behaviour” is often communication.

In this first episode of a new reflective series, I share what I’ve learned supporting a 17-year-old autistic young person in everyday life.

No names.
No judgement.
Just lived experience.

We explore:

• Why emotional outbursts aren’t sudden
• The early signs of overwhelm most people miss
• What dysregulation really means
• The “shaken bottle” metaphor
• The power of a mother’s consistency over 17 years
• And who he is when the storm passes

This episode isn’t about labelling behaviour.

It’s about understanding what’s underneath it.

Because when we change the way we see behaviour —
we change the way we respond.

If you want something slightly more punchy for socials, use this shorter version:

Episode 1: Behaviour Is Communication

Behind every outburst is a nervous system in overwhelm.
Behind every threat is distress.
Behind every “difficult moment” is something unprocessed.

This episode looks underneath behaviour — and what changes when we do.

Living With Autism — Behind The Scenes (Series)

⚠️ Wee technical hiccup at the start — StreamYard decided Brian Mitchell was the main character for the first 15 minutes 😅Stick with it though, the conversation really flows once we get going.After a wee technical hiccup at the start (live podcasting at its finest 😅), this episode turns into a powerful, honest and heartfelt conversation about mental health in football.Too often, footballers and fans alike are expected to be tough, resilient, and unaffected by what life throws at them. But behind the noise, the pressure, and the passion of the game are real people navigating real struggles.In this episode, we’re joined by Keith from C’mon the Hoops, who speaks openly and bravely about his own experiences with mental health — how it affected him, how he faced it, and what helped him keep going. His honesty is a reminder of how powerful it can be when people share their stories without fear or judgement.We also take time to reflect on the wider mental health landscape in football, including the current situation involving Bobo Baldé, who is receiving care in a psychiatric ward. Rather than speculate or sensationalise, we approach this with empathy, dignity, and compassion. Seeking professional help is not a failure — it’s a vital step towards recovery.Players like Paul Gascoigne remind us how fame, pressure, and unresolved trauma can collide when support systems aren’t strong enough — and why conversations around mental health, aftercare, and stigma in football still matter deeply.Adding to the warmth of this episode, we’re joined by Boab, making a special appearance from our very first-ever Green Sunrise Podcast studio chat. His visit is a beautiful reminder of where this journey began and the community that has grown alongside it.Me, Brian Mitchell, Keith, and Boab share a genuine, open and respectful conversation — one rooted in understanding, lived experience, and the belief that talking openly can help others feel less alone.This episode isn’t about gossip. It’s about connection, compassion, and changing how we talk about mental health — in football and beyond.If you or someone you know is struggling, please know support is available and it’s okay to reach out.#MentalHealth#Loneliness#YouAreNotAlone#RealTalk#SpeakUp

I just don't get it. I'm sorry

Does your workplace have Mental Health FirstAiders?

Lets look at self care, self compassion and why we need to seriously look at REM sleep. Turn your mobile off and read a book, right now I have 4 books open and I need to pick up the fckn book. I've just turned 46 and I have 3 jobs of which I have accepted, 3 jobs I need to be switched on and use my mental energy.

10 Ways to Improve REM Sleep

1. Keep a consistent sleep schedule – going to bed and waking up at the same time trains your brain to enter deeper sleep cycles.

2. Wind down slowly for 30–60 minutes – dim lights, avoid heavy conversations, and switch off stimulation.

3. Reduce screen use 1 hour before bed – blue light delays REM sleep by messing with melatonin.

4. Avoid eating too late – especially heavy or spicy foods that can disrupt the deep sleep stages before REM starts.

5. Cut caffeine after mid-afternoon – caffeine stays in your system for hours and reduces REM.

6. Stay hydrated earlier in the day – dehydration disrupts sleep, but drinking too late wakes you up.

7. Limit alcohol – it knocks you out but blocks REM; that’s why you feel mentally foggy the next day.

8. Create a cooler sleep environment – around 18°C helps your body fall into deeper sleep cycles quicker.

9. Get morning light exposure – sunlight early in the day resets your internal clock and improves REM at night.

10. Add light physical activity daily – walking (you already do 25k steps!) boosts sleep pressure and helps the brain enter REM.

1. Emotional reset – REM sleep processes stress and trauma, helping you respond instead of react.

2. Better decision-making – the brain does its best problem-solving during REM.

3. Sharper memory – REM strengthens your ability to recall important information and conversations.

4. More patience and emotional control – you're less snappy, less overwhelmed, and more stable.

5. Reduced anxiety – REM clears “emotional residue” from the day, lowering overall stress.

6. Improved confidence – better sleep gives you clarity and presence, which makes you feel more in control.

7. Stronger motivation – REM boosts dopamine regulation, making it easier to stay on track with goals.

8. Better self-awareness – you can see patterns in your behaviour and change them.

9. Healthier reactions to conflict – small issues won’t trigger massive emotional spirals.

10. More energy for life – when you feel energized, everything—work, relationships, fitness—becomes more manageable.

• Better REM sleep = better mental clarity, stronger mood control, stronger motivation.

• When your brain rests properly, your life stops feeling like firefighting and starts feeling manageable.

🎙️ Episode Description — Values (Part 1)

In this opening part of our Values series, hosts Brian Mitchell and Paul Quinn sit down to explore what truly defines us — our values. Through honest conversation and personal reflection, the guys discuss how our beliefs, choices, and principles shape who we are and the paths we take in life.

From moments of self-awareness to lessons learned the hard way, Brian and Paul dive into what it means to stay true to yourself when life tests your character. It’s a raw, open chat about purpose, alignment, and the power of living with intention.

💭 What values do you live by?
Tune in, reflect, and share your thoughts as we begin this journey of self-discovery together.

🎧 Presented by The Green Sunrise Podcast
🎙️ Hosted by Brian Mitchell & Paul Quinn

#GreenSunrisePodcast #Values #SelfGrowth #Authenticity #Purpose #MentalHealth #PodcastSeries

🎙️ Episode Title: “From Detour to Discovery – Cat’s Journey on the Road and Within”

In this heartfelt and spontaneous episode of The Green Sunrise Podcast, Paul sits down with Cat from It’s a Van’s Life — a woman who turned life’s twists into a powerful story of freedom, healing, and purpose.

What began as a simple pre-chat became a raw and emotional deep-dive into Cat’s journey — one of courage, solitude, and rediscovering herself through life on the road. Alongside her loyal four-legged companion Pudding, Cat shares how their unbreakable bond has guided her through the highs and lows of van life. Pudding isn’t just her travel mate — he’s her grounding force, her comfort in silence, and a reminder of unconditional love wherever the road takes them.

Together, Paul and Cat explore themes of self-discovery, mental wellbeing, and living authentically — finding beauty in simplicity, and strength in vulnerability.

🌅 Sometimes the best conversations are the ones that happen when you least expect them.

👉 Watch Cat’s inspiring journey: [It’s a Van’s Life on YouTube]
👉 Follow The Green Sunrise Podcast for more honest and healing conversations.

Would you like me to include a short YouTube/Spotify version (under 150 words) too, with the same soulful tone and mention of Pudding?

I was invited on to forth valley radio in Tillicoultry Stirling by a friend Donna Davies, I jumped at this opportunity and was delighted to join for a chat about mental health.  I got to pick 8 songs and this was very exciting and it gave me a new experience from a radio perspective and how this world works.  Since doing the show I've been able to connect other people to Donna's Wednesday slot and it grows not only the positive vibes Donna is pushing but it empowers others to look at their own life and decide on what is next to do. Decide on Life is fitting for this.

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