CMS Made Simple Forums

I have a big issue with my website:
http://www.shareworld.co.uk
cmsmadesimple core 1.6.1

I have a navigation issue that has been made worse by converting to pretty urls, but that I realise was still a problem before:

Alot of my links in cms are writen in the following way:
bla bla
(this is because I dont use the wisywig).

And some links are written like this:
{cms_selflink page='64' text='Something even safer than houses?'}

The later I take it automatically updates to accomodate the pretty urls, however, the first method I used does not update, which means that when I generate a sitemap, it picks up two of every page:
index.php?page=some-page
index.php/some-page.html

and so on.

To make matters worse, most of my links dont have a trailing backslash (/index.php?...) so as pages go deeper, I am getting even more duplicates, ie:

index.php?page=some-page
articles/index.php?page=some-page
forum/thread/02/index.php?page=some-page
etc

In short, when I ran a sitemap generation script (xml sitemap generator) it indexed 7500 pages! Even though I only have about 1500 pages or less.

The issue with the trailing backslash is not a problem because i can add that in, but what I really want to do is convert all my manual links to cms_selflinks (so they automatically update when neccesary).

My question is, how do I find out each pages number:
{cms_selflink page='64' text='Something even safer than houses?'}

And is there a way I can list all these out/export them, so I can then go through all my pages and change the manual links to cms_selflinks??

You don't need to know the page id, you put the page alias as well (preferred for readability) so instead of this  bla bla you would have {cms_selflink page='so-and-so' text='bla bla'}

Ah thanks! Will get started on that then! By the way, thanks again for work done:)