Block Chain MetaMask Wallet Transfer/Swap/Sell Token

I need help transferring my TRIAS crypto which is on the Heco-Mainnet from my MetaMask Wallet so I can sell them. I'm a beginner with MetaMask and would greatly appreciate a step-by-step guide or assistance with the process. I have done my best to find a solution but I have been unsuccessful.

Please note - I am unable to bridge or swap the token and I do not know how to use Dapps or Dex.