Losing access to your Instagram account can be incredibly stressful, especially if you‘re unable to reset your password because you no longer have access to the email address or phone number associated with your account. Without being able to receive a reset link or code through your usual channels, you may feel at a loss for how to regain control of your profile and your precious photos and memories.
But don‘t despair just yet—while it may be more challenging than a standard password reset, it is possible to recover your Instagram account without access to your email or phone number. In this guide, we‘ll walk you through the process of contacting Instagram support to verify your identity and restore your account access.
We‘ll also share some tips for keeping your account secure to decrease the chances of encountering this issue again in the future. Whether you‘ve been locked out by a hacker or simply lost access to your contact information, read on to learn exactly what steps you need to take to get back into your Instagram account as quickly as possible.
Why Recovering Your Instagram Account Without Email/Phone Access is Tricky
When you first set up your Instagram account, you were required to link an email address or phone number. This contact information serves as a backup in case you ever forget your password and need to reset it. Normally, if you enter your linked email address or phone number on the password reset page, Instagram will immediately send you a link or code you can use to regain account access.
However, if you no longer have access to that email address or phone number—perhaps you changed your number, deleted that email account, or maybe a hacker changed the contact information after gaining control of your account—you‘ll quickly find yourself stuck. With no way to receive a password reset code at your contact information on file, you‘ll need to use an alternate method to prove to Instagram that you‘re the rightful account owner.
That‘s where contacting Instagram support comes in. You‘ll need to request help and go through some additional verification steps in order for them to confirm your identity and restore your account access. This process can be tricky for a few reasons:
- Instagram primarily offers support through their Help Center rather than direct customer service, so it can be difficult to know where to start or how to reach a real person
- The company has to be cautious about account recovery requests to avoid accidentally giving access to hackers rather than legitimate owners
- With millions of users, review times for support requests can vary widely
But don‘t be discouraged. While it may not be the most straightforward process, if you follow the right steps you have a good chance of convincing Instagram that you‘re the real account owner and getting your account reinstated. Here‘s exactly what you need to do.
To get started, open the Instagram app and head to the login screen. If you‘re currently logged into a different Instagram account, head to your profile page, tap your username in the top left, and select "Log out [username]". You can also access the login screen by tapping "Add account" on your profile.
On the login page, tap "Forgot password". Don‘t enter a username on the next page or hit "Next". Instead, tap "Get help signing in" below the "Next" button. Then tap "Try another way" on the bottom left of the following page.
Now you‘ll see the "Get More Help" page. Here you can enter the username, email address, or phone number associated with your account. If you enter an email address or phone number here, you risk encountering the same issue with being unable to receive a reset code. So your best bet is to enter your account username.
If you suspect your account has been hacked and the username has been changed, check your previous post likes or the follower lists of accounts you know were following you to try to locate your new username. Once you‘ve entered your username, tap "Need more help?" to continue.
Step 2: Submit a Support Request
After tapping "Need more help?" from the "Get More Help" page, you‘ll see a page titled "Help Us Recover Your Account". Here Instagram may display the email address associated with your account. If it‘s an email address you still have access to, go ahead and tap "Send security code". However, if it‘s an old email address you can no longer access, or one you don‘t recognize (which can be a sign your account was hacked), tap "I can‘t access this email or phone number".
You‘ll now see a form to request support from Instagram. Here‘s how to fill it out:
- In the first field, enter the email address you want Instagram to contact you at. Make sure it‘s an account you currently have access to.
- In the next field, enter the email address that was previously associated with your Instagram account, if you know it.
- Select the type of account you‘re trying to recover (Personal, Business, or Creator)
- Select the reason you‘re requesting support. If you think you‘ve been hacked, choose "I think my account was hacked". Otherwise, choose the option that best fits your situation, like "I can‘t log in to the email on my account".
- In the final field, briefly explain your situation and what kind of help you need. For example: "I no longer have access to the email address and phone number that were linked to my Instagram account. I need help to securely verify my identity so I can regain access to my account and reset my password."
When you‘re finished filling out the form, tap "Request support" to submit it to Instagram for review.
Step 3: Verify Your Identity with Instagram
After submitting your support request, you‘ll need to wait for a response from Instagram. They will contact you at the new email address you provided on the form. Be sure to check your inbox regularly and keep an eye on your spam or junk mail folder in case their message ends up there.
In most cases, Instagram will send you an email within 1-2 business days. This email will ask you to verify your identity by sending them a photograph of yourself holding a handwritten code they provide. This code will be a mix of numbers and letters unique to your support request.
To complete this verification step:
- Write your full name, Instagram username, and the code they provided on a plain piece of paper
- Hold the sheet of paper in front of you and take a clear, well-lit photo of yourself holding it
- Reply to the email from Instagram and attach the photo
A few tips to make sure your verification photo gets accepted:
- Print the code exactly as Instagram provided it, and make sure it‘s fully visible in the photo
- Use plain white paper and a black or blue pen
- Make sure there‘s enough light that your face and the paper are clearly visible
- Hold the paper close enough to your body that your face and the edges of the paper are in the frame
- If your handwriting is messy, consider typing and printing the code instead
If Instagram rejects your verification photo for any reason, they will send you a new code to try again.
After you‘ve submitted an acceptable photo, Instagram will review it and contact you with next steps for recovering your account within another 1-2 business days. If they‘re able to verify your identity based on the information you‘ve provided, they‘ll send you a link to reset your password and regain access to your account.
Tips for Keeping Your Instagram Account Secure
Recovering a locked Instagram account without email or phone number access is never a fun experience, but there are a few steps you can take to avoid it happening again in the future:
Add multiple contact methods to your account. Head to your profile and tap the hamburger menu, then "Settings" > "Account" > "Personal information". Here you can add additional email addresses or phone numbers to create backup options in case you lose access to one.
Turn on two-factor authentication. Tap the hamburger menu on your profile, then "Settings" > "Security" > "Two-factor authentication" and select "Get started". With 2FA enabled, you‘ll need to enter a unique code along with your password to log in from a new device. This makes it much harder for anyone else to access your account even if they somehow obtain your password.
If you do encounter any unfamiliar activity on your account (like posts you didn‘t create or messages you didn‘t send), change your password immediately to lock out any potential hackers.
While the account recovery process may feel intimidating, Instagram does have systems in place to help users regain access even without their original email address or phone number. Follow the steps outlined above and make sure to monitor the inbox of the new email you provide. As long as you‘re able to verify your identity, you have a good chance of convincing Instagram support to restore your account access.
