Instagram account lockouts are common — especially when you've changed phone numbers or lost access to an email address. Here's how to work through the official recovery options.

Option 1: Reset Your Password

  1. Open the Instagram app or go to instagram.com and tap Forgot password? on the login screen.
  2. Enter your username, email address, or phone number, and tap Next.
  3. Choose whether to receive a reset link by email or an SMS code to your phone.
  4. Follow the link or enter the code, then create a new password.

Option 2: You Can't Access Your Email or Phone Number

If you no longer have access to the email or phone number on the account:

  1. On the login screen, tap Forgot password? and then tap Need more help?
  2. Instagram will walk you through an identity verification process. On a mobile device, you may be asked to take a short video selfie so Instagram can compare it to photos on your profile.
  3. If verified, Instagram will send a login link to the email on file, or in some cases a new one you provide.

If Your Account Was Hacked

If you received an email saying your Instagram email was changed and you didn't do it, look for the Revert this change link in that email — click it immediately to undo the change. Then reset your password straight away.

If the hacker changed everything before you could act, go to instagram.com/hacked and follow the instructions. You'll be asked to confirm your identity.

If Your Account Was Disabled

If Instagram disabled your account for a policy violation you believe was a mistake, you'll see an option to request a review on the screen where you're told your account is disabled. Submit the request and wait — responses can take several days.

Scam Warning

Ignore any Instagram DMs or emails from accounts claiming to offer account recovery, follower boosts, or verification badges in exchange for your login details or payment. These are scams without exception.

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