don't know how to update while already having SPT

i was playing on 12.11.7 with the downgrade patch until the new update came out for both the launcher and the pacther on the 25th. I'm not sure how to update the real tarkov launcher and downgrade the spt files again at the same time without losing my progress. I've done it before and it erased all existence of my account completely. As of now my update is paused in the regular BSG launcher and my files for my main SPT folder remain the same as before all updates. If someone could walk me through how to do this it would be much appreciated. I also feel like this is a commonly asked question that should be easily understood but I just want to make sure I do this correctly without screwing up all my progress and quests so sorry in advance.

oooh im not ever supposed to update unless a new SPT version comes out... i didn't know that, that clears it up thank you