Hi @DonnaSmith ,
Thanks for reaching out and apologies for delay in response.
You can enable MFA through number of ways.
Conditional Access is recommended approach to protest users which also provide you option to exclude users such as Emergency Accounts to enforce MFA.
However, conditional access requires Azure AD P1 or P2 feature to apply rules to require MFA.
For free Azure AD free tenants, you can use security defaults to protect users, but you can't control the behavior to define your own rule.
In your case, per user Azure AD MFA can be used to enabled MFA for each user individually based on the scenario.
For Password change (not reset) is available in Free edition of Azure AD.
If you just want to change your password, you can do it through the Office 365 portal or the My Apps portal.
Sign into your Office 365 portal and select your profile on upper right side and select View account.
A new page will show change password which will allow admin to change the password.
Also, the conditional Access is a feature that is available with Azure AD Premium P1 and P2 licenses. If you're not currently using these licenses, you would need to purchase them in order to use Conditional Access. The cost of these licenses will depend on the number of users you need to license and the specific pricing for your region. You can find more information on Azure AD pricing on the Azure website.
Hope this will help.
Thanks,
Shweta