I recieve e-mail but I can't send at all can someone help me?

What does it say when you send an email? Does it just hang or does it say "email sent to the following recipients" or something like that?

If it says it sent it, but you didn't receive it, you might want to check to see if the receiver accidently sent the email to the bulk/spam folder.

Also, I've noticed some long delays between sending an email and receiving it.

Just keep trying, and make sure you're not blocked by the receiver.

That depends on what email client you use.

If you use a POP mail client, such as Outlook Express, check if your outgoing (SMTP) mail server settings are correct.

It is under Tools -> Accounts -> Mail tab in Outlook Express.