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SWAP Student Online Course

Lesson 1 Snack, Sleep, Chill Sample Lesson

Welcome to the SWAP

Take an exercise snack – video

Take an exercise snack – research

Take an exercise snack – quiz

Sleep for at least 8 hours – video

Sleep for at least 8 hours – research

Sleep for at least 8 hours – quiz

Do (almost) nothing – video

Do (almost) nothing – research

Do (almost) nothing – quiz

Live it – lesson one challenges

Teach it – lesson one campaigns

Learn it – lesson one quiz

Lesson 2 Think, Watch, Doubt

Spot common thinking traps – video

Spot common thinking traps – research

Spot common thinking traps – quiz

Watch your thoughts – video

Watch your thoughts – research

Watch your thoughts – quiz

Use the power of doubt – video

Use the power of doubt – research

Use the power of doubt – quiz

Live it – lesson two challenges

Teach it – lesson two campaigns

Learn it – lesson two quiz

Lesson 3 Kindness, Connections, Relationships

Ask twice – video

Ask twice – research

Ask twice – quiz

Stop ‘liking’ people – video

Stop ‘liking’ people – research

Stop ‘liking’ people – quiz

Stop dating people like your parents – video

Stop dating people like your parents – research

Stop dating people like your parents – quiz

Live it – lesson three challenges

Teach it – lesson three campaigns

Learn it – lesson three quiz

Lesson 4 Breathe, Flex, Paint

Combat breathe – video

Combat breathe – research

Combat breathe – quiz

Get flextrovert – video

Get flextrovert – research

Get flextrovert – quiz

Paint your broken edges gold – video

Paint your broken edges gold – research

Paint your broken edges gold – quiz

Live it – lesson four challenges

Teach it – lesson four campaigns

Learn it – lesson four quiz

Lesson 5 Emotions, Lifelines, Music

Name your emotions – video

Name your emotions – research

Name your emotions – quiz

Write yourself a lifeline – video

Write yourself a lifeline – research

Write yourself a lifeline – quiz

Use music on purpose – video

Use music on purpose – research

Use music on purpose – quiz

Live it – lesson five challenges

Teach it – lesson five campaigns

Learn it – lesson five quiz

Lesson 6 Groups, Gratitude, Wellbeing

Join (or leave) a group – video

Join (or leave) a group – research

Join (or leave) a group – quiz

Thank your way out of chaos – video

Thank your way out of chaos – research

Thank your way out of chaos – quiz

The role of the student wellbeing ambassador – video

The role of the student wellbeing ambassador – quiz

Live it – lesson six challenges

The role of the student wellbeing ambassador – video

Teach it – lesson six campaigns

Learn it – lesson six quiz

Final accreditation quiz

Learn it – lesson one quiz

SWAP Student Online Course
Lesson 1 Snack, Sleep, Chill
Teach it – lesson one campaigns
Learn it – lesson one quiz

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Lesson One Snack, Sleep Chill!

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Question 1 of 10

1. Question

Which THREE of these are good ways to do almost nothing and activate the brain’s default mode, leading to creativity and working out who you are?

Doodling
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Reading social media posts
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Problem solving
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Staring out of the window while travelling
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Aimless walking
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Question 2 of 10

2. Question

Fill in the blanks:

Getting the most out of doing almost nothing involves getting a balance between doing enough to stop rumination but still allowing space for your mind to wander. This is done by carrying out some kind of BLANK 1 of 2 BLANK 2 of 2.
Getting the most out of doing almost nothing involves getting a balance between doing enough to stop rumination but still allowing space for your mind to wander. This is done by carrying out some kind of Fill in the blank 1 of 2 Fill in the blank 2 of 2 .

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Question 3 of 10

3. Question

Which of these two benefits do you get from taking time to let your mind wander whilst doing almost nothing?

Creativity
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Rumination
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Focus
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Identity formation
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Question 4 of 10

4. Question

Fill in the blank in this sentence:

We should all be getting at least BLANK 1 of 1 hours sleep per night
We should all be getting at least Fill in the blank 1 of 1 hours sleep per night

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Question 5 of 10

5. Question

Fill in the blanks:

Quick, easy bursts of exercise, such as taking 5 minute walks, or dancing to your favourite track, help our wellbeing, and they’re known as BLANK 1 of 2 BLANK 2 of 2
Quick, easy bursts of exercise, such as taking 5 minute walks, or dancing to your favourite track, help our wellbeing, and they’re known as Fill in the blank 1 of 2 Fill in the blank 2 of 2

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Question 6 of 10

6. Question

Fill in the blank in this sentence:

BLANK 1 of 1 proteins help the brain adapt to new experiences and keep us mentally healthy
Fill in the blank 1 of 1 proteins help the brain adapt to new experiences and keep us mentally healthy

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Question 7 of 10

7. Question

Jordan et al (2016) compared the effect of one 30 minute session of exercise with regular, 5 minute walks throughout the day. Which TWO of these statements is correct:

They found that both the single session of 30 minutes' exercise and the regular 5-minute walks boosted people's energy levels at the end of the day
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The single session of 30 minutes exercise boosted people's mood at the end of the day more than the regular 5-minute walks
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The the regular 5-minute walks boosted people's mood at the end of the day more than single session of 30 minutes exercise
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The single session of 30 minutes' exercise and the regular 5-minute walks both had no effect on people's mood at the end of the day
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Question 8 of 10

8. Question

The brain’s ability to re-shape itself to adapt to new experiences is called:

Mental gymnastics
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Neuroplasticity
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Mind-bending
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Question 9 of 10

9. Question

REM sleep and dreaming helps with which TWO of the following:

Detaching painful emotions from a previous troubling experience
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Making us more emotional, so we experience bigger mood swings throughout the following day
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Fine-tuning our ability to read facial expressions, especially of mild anger / annoyance
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Giving us more energy to cope with emotional experiences
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Question 10 of 10

10. Question

Which FOUR of the following are good ways to ensure quality sleep?

Making sure your bedroom is cool and dark when you need to sleep
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Avoiding coffee and alcohol from midday
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Swiping through social media before going to bed
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Allowing for an 8 hour sleep opportunity by counting back 9 hours from when you need to get up
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Avoiding screens for at least 90 minutes before you need to get to sleep
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