You can get your menu back by pressing/holding
alt, you can then toggle the menu back on via the View menu.
As for your settings, you can open your user settings through the command palette:
- Click the "sheet" icon to open the settings.json file:
From there you can delete the file's contents and save to reset your settings.
For a more manual route, the settings files are located in the following locations:
Extensions are located in the following locations: