I'm sure Rye will have more to add, but here's what I know:
HQ = High Quality.
SQ = Standard Quality
SHQ = Super High Quality
In my experience with Olympus, there was no real advantage to SHQ over HQ, the file size is bigger and there is no real quality difference.
Your camera may not have all of the above, but HQ should work.
ESP and Spot are different types of "metering". Basically it is what the camera uses to determine exposure. The difference is "spot" usually just uses a spot at the center of the frame to determine exposure for the whole frame, and ESP is more of an average of the whole frame instead of just the center. There are times when each is advantageous, but ESP will probably suit you better.
You are looking for the "Macro" setting. Using this will allow you to focus on stuff that is like 10 - 15 inches away, but no further. (the Olympus website lists 10" as the minimum for the D380, the closest to your model). Macro mode on an Olympus is a flower icon.