e-mail help please

hey everyone I've forgotten what my e-mail pass word is 😬 which is a pain in the arse because I've been on facebook wanting to look for someone from outside of my 'network'. It says I need to enter my email pass word but as I can't remember it I can't search where I want. Do any of you who are more technically minded that me know either how I can find out my pass word or how I can change it without knowing the old one?
Thanks

usually they have a forgot your password link when you are on your email homepage. and you will be asked a security question hth