You have a few options and should start by reading the docs regarding upgrading. It is not complicated but essential if you want to keep your gallery safe and up to date. There are a few things you need to learn and do first.
1: - How to use an ftp application such as Filezilla (the one we recommend). This is a simple application that allows you to connect to your hosing space and brows, upload and download files. It really is simple. Install the app (a free download, just google it and dowload and install the Filezilla client). When installed you will need to enter your ftp account details which your host can provide. Then simply drag and drop files to and from your hosing space once connected. It works just like any normal windows file browser. Take a copy of the entire coppermine directory to your local machine so you have a copy of all your files.
2: - Learn how to use the Export facility in phpmyadmin to take a backup of your databas. Again this really is simple and google is your friend. With just a few clicks you can download a complete copy of your database so you are protected before doing any work.
3: - Once you have done the above search the cpg1.4 forums for details on how to restore your admin password. Here is a link to one such thread and a file that can be used to reset your password -
http://forum.coppermine-gallery.net/index.php/topic,33512.msg158620.html#msg1586204: - If that succeeds and you can access your gallery reset your password then follow all the upgrade steps as outlined in the docs. It is a veery simple procedure and if you can follow the simple instructions carefully and have backed up as above then you should have no problems whatsoever.
If you cannot do the above then you should either get someone to help you or consider paying someone to do the job for you. It really is simple to learn and once you have the above skills you will be able to keep up to date. Just like windows and online software needs updating from time to time and unless you want to pay everytime this needs doing then learning those simple skills will save you a lot of cash and worry. We've all been through this and having good backups and the skills to take those backups takes all the stress away when something fails.