Coins are stuck on solflare

I used metamask snap with solflare and sent 0.5 sol in there. For a week i tried to send, swap or bridge the coins, but every time it says “transaction timed out”. I used a fresh metamask account. Do I need some token for gas fees on metamask or whats with this? Cant seem to adjust slippage or gas or anything else

Edit: how do i get my seed phrase or private key from solflare/metamask snap thing?