1) Go to the exchange page found here
2) Unlock your FTM wallet (top R hand corner)
3) Select or enter in the token on the top line that you wish to trade. Repeat for the bottom line for the token you'd like to trade for.
4) Enter in the amount of the token that you'd like to trade for or receive, then hit "Swap"
5) Double check that the values are okay then click "Confirm Swap"
6) Check to make sure that the Gas fee looks appropriate for your transaction then press "Confirm"
7) That's it! Wait for the confirmation to pop up and you are good to go!
8) If you get an error you may have to repeat the process with higher slippage found here