Is my apple ID my email address?

Yes.

Your Apple ID is the personal account you use with all Apple products and services. It includes the email address and password you use to sign in, as well as the contact, payment, and security details that you use with Apple.

If you know the current password.

 Apple ID Password Change.   -  

ASC YouTube for How to reset your Apple ID password

 What to do after you change your Apple ID or password - Apple Support  -   I suggest doing this before you change your Apple ID or password.

If you forgot the Apple ID (iCloud) password, enter the Apple (iCloud) ID, and click Forgot Password. See if you can get a Rescue or Notification email option if necessary. Link to contact Apple Support at the end of the 2nd article.

Apple ID - Manage  -     

Apple ID – Forgot Password  *