Noob with smart contract headaches

I’m 6 months in new to the crypto world and I’ve done quite alotttt of airdrops the past month so many that twitter banned my account for the retweeting part of the tasks lol so I’ve got two questions how and where can I find the tokens that went too exchanges and how do I do the contracts I’ve ran out of eth alotttt trying to figure it out any help will work thank you