This is a tough one if you don't have computer experience, but hopefully I can make it simple for you.
To import your contacts to Gmail go to your contacts and export them using CVS file format and save them on to your computer. Open Gmail click on Contacts in Gmail and import the CVS files into Gmail. You'll have to locate the files from your computer and click the import button and your done importing your Contacts from your old email account.
You can use the help of these alternate softwares to make your life easier
For Outlook Email export try this program, the only bad thing is that it will change your email date to present email import date. But it will get the job done.