The most common ways of phishing for passwords is the suggestion in an email that you need to upgrade, clean out, confirm or otherwise login to page to access your emails. You will get *a lot* of these but unless Mat specifically tells you (probably on slack) to change any thing then just don't. And if you are ever ever unsure pick up the phone and ask Mat or another colleague.
You want to press the left one and if that don't work press the right one, the firewall one is basically only useful in hotels and on public wifi's when the first doesn't work.
You then will have various options for showing you setup info, setting up autoresponders for holidays etc.
you probably 97% of the time wanna click the blue open button
In fact if you want you can go ahead and tick the tick box and if you ever do need those options they are in the CP logo here:
Exporting/importing your address book
If you have made use of the address book then you can export that by going to the old round cube and click contacts:
then press this green down arrow and save the contacts vcf file.