i have my password and my 12 random words but when i open multibit hd it wont synchronise.
From your screenshot, your version has found 8 peers, so it should be possible to get synced.
As far as finding out what your addresses are... it's likely to be a bit difficult without using other software, as MultiBitHD doesn't really provide any useful way of showing you all your receive addresses and, somewhat more importantly, your change addresses... aside from looking at the transaction history
Honestly, the easiest and fastest solution would be to simply recover your wallet using Electrum and your 12 word seed backup... it'll take a few minutes at most, and you'll be able to see your entire wallet history, all the addresses and the remaining balance etc.
Plus you'll have the added benefit of being able to spend those coins without too many issues... MultibitHD doesn't allow for very good fee management and may result in a "stuck" transaction... so you're probably going to need to recover your wallet using Electrum (or some other solution) at some point anyway, so you may as well do it sooner rather than later
From what I gathered, it looks like I just need a full node (which I already have)?