Access to my mails forgot my alternative password

Hello,

Pls i cant get access to my email any longer, I signed in different country while i never open the email long ago, but I used for my facebook account, I do sign in my facebook anytime with the email, now I lost my phone, got new and facebook sent me to email to configure my facebook, I tried to sign in my email account, saying never see me sign with this location, and directed me to my alternative email, meanwhile I forgot my alternative past-w,
what can i do to get my email back?
Thanks