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How to Recover Your Instagram Account Without Email or Phone Number


Losing access to your Instagram account can be a stressful experience, especially when you no longer have access to the email address or phone number registered with your profile. The situation becomes even more frustrating when you have forgotten your password, changed your phone number, lost access to an old email account, or discovered that someone has hacked your Instagram account and changed your login information.

The good news is that losing access to your registered email address and phone number does not automatically mean your Instagram account is permanently lost. Instagram provides account recovery options that may help you verify your identity and regain access without relying exclusively on your original contact information.

However, the recovery process depends on your particular situation. Instagram may ask you to provide your username, confirm previous account information, complete an identity verification process, or use another available security method.

In this comprehensive guide, you will learn how to recover your Instagram account without an email address or phone number, what to do if your account has been hacked, how to use Instagram's official recovery page, and what options are available when traditional password-reset methods no longer work.

Whether you are using an Android phone, an iPhone, or a computer, the following instructions will help you understand the available recovery methods and choose the most appropriate next step.

Can You Recover an Instagram Account Without an Email or Phone Number?

Yes, recovering an Instagram account without access to its registered email address or phone number may be possible.

Instagram offers alternative account recovery procedures for certain situations, particularly when users cannot access their original login information or believe their accounts have been compromised.

Depending on your circumstances, Instagram may allow you to:
  • Start account recovery using your Instagram username.
  • Report that someone has hacked your account.
  • Request additional assistance through the official recovery process.
  • Verify your identity using an available security method.
  • Complete an optional video-selfie verification when Instagram offers it.
  • Use a device that you previously used to access your account.
  • Follow additional instructions provided by Instagram during the recovery process.
However, there is an important distinction: being able to start an account recovery request does not guarantee that Instagram will restore access.

Instagram must establish that you are the legitimate account owner before providing access. If it cannot verify your identity or ownership, your recovery request may not be successful.

The most important thing is to use Instagram's official recovery methods instead of relying on unofficial websites or people who promise to recover accounts for a fee.

1. Use Instagram's Official Hacked Account Recovery Page

One of the first methods you should try is Instagram's official hacked-account recovery page.

Instagram provides a dedicated recovery portal for users who cannot access their accounts because of hacking, login problems, or other account-access issues.

You do not need to begin by knowing your old email password or having your original phone number available.

Step-by-step instructions

Step 1: Open Instagram's official recovery page

Visit:


Make sure you are using the genuine Instagram website. Avoid clicking recovery links sent by strangers or unfamiliar websites.

Step 2: Select the option that describes your problem

Instagram will guide you through the available account recovery options.

Depending on the options displayed, select the one that best describes your situation.

For example:
  • Someone hacked my account.
  • I cannot access the email or phone number associated with my account.
  • My account has another login problem.
  • Someone is using my account without permission.
The available choices may vary according to your account and the recovery process currently offered by Instagram.

Step 3: Enter your Instagram account information

Instagram may ask you to provide information that helps identify your account.

This could include:
  • Your Instagram username.
  • Your previous email address.
  • Your registered phone number.
  • Other account details requested during recovery.
If you cannot access your old email or phone number, explain that when Instagram provides an appropriate option.

Your Instagram username is particularly useful because it helps identify the profile you are trying to recover.

Step 4: Follow the additional recovery instructions

After identifying your account, Instagram may present alternative recovery methods.

These instructions could involve confirming your identity, providing another email address where you can receive updates, or completing an additional security check.

Follow the instructions carefully and provide accurate information.

Step 5: Complete the identity verification process if requested

Instagram may offer an identity verification method, including an optional video selfie in eligible cases.

This helps Instagram determine whether the person requesting access is the legitimate account owner.

After submitting the requested information, follow any further instructions provided by Instagram.

Important: Do not submit multiple inaccurate recovery requests or provide false personal information. Accurate and consistent information is more useful when Instagram reviews your request.

2. Try Recovering Your Account Using Your Instagram Username

Many people assume that they must have their registered email address or phone number to begin recovering an Instagram account.

However, your Instagram username can also help you identify your account during the login recovery process.

This is especially useful when you remember your username but have forgotten your password or lost access to your original contact details.

How to use your username for account recovery

Step 1: Open the Instagram application on your Android or iPhone.

Step 2: Go to the login screen.

Step 3: Select the option labelled "Forgot password?" or the equivalent password-recovery option displayed on your screen.

Step 4: Enter your Instagram username.

Make sure you enter it correctly. A small spelling mistake may prevent Instagram from identifying the correct account.

Step 5: Follow the recovery instructions displayed on the screen.

Instagram may show available login or password-reset options associated with your account.

Step 6: Look for an alternative recovery option if you cannot access the displayed email address or phone number.

Depending on the version of the application and your account's recovery eligibility, you may see options such as "Try another way," "Can't reset your password?" or an option to request additional assistance.

The exact wording and availability can change.

Step 7: Complete any additional verification requested by Instagram.

If Instagram provides an alternative identity verification procedure, follow it carefully.

What if your username is not working?

There are several reasons why Instagram might not recognize the username you entered.

Your username may have been changed, your account may have been compromised, or you may have entered an incorrect spelling.

Try the following:

1. Ask a friend to visit your Instagram profile and confirm your current username.
2. Check previous screenshots or messages in which you shared your Instagram profile.
3. Search for your account using your display name.
4. Check whether someone may have changed your username without your permission.
5. Try the official hacked-account recovery page if you believe your account was compromised.

Remember that your Instagram display name and username are different. Use the actual username associated with your profile whenever possible.

3. Recover a Hacked Instagram Account When the Hacker Changes Your Email and Phone Number

If someone has hacked your Instagram account and changed both your email address and phone number, recovering access can become more difficult.

For example, you might discover that:
  • Your Instagram password no longer works.
  • Your registered email address has been replaced.
  • Your original phone number is no longer connected.
  • You cannot receive a password-reset code.
  • Someone else is controlling your Instagram profile.
In this situation, you should treat the problem as an account-security incident rather than an ordinary forgotten-password issue.

Step 1: Check your original email inbox

Even when a hacker changes your Instagram email address, check the email account that was previously connected to your profile.

Instagram may have sent a security notification informing you that your email address was changed.

Look for a message from Instagram, including a security message from security@mail.instagram.com.

If the email contains an option such as "Secure my account" or "Revert this change," carefully verify that the message is genuine before using it.

If the message is authentic and the reversal option is still available, follow its instructions.

This may allow you to reverse an unauthorized email change.

Also check your spam, junk and deleted folders in case the security notification was filtered automatically.

Do not simply reply to the security-notification address expecting someone to recover your account.

Step 2: Visit the official hacked-account recovery page

If you cannot reverse the unauthorized change, visit:


Select the option indicating that your account has been hacked and follow the recovery instructions.

Be prepared to explain that someone changed your registered contact details without your permission.

Step 3: Provide an email address you can currently access

If Instagram offers you the option to provide another contact email address, use one that you control and can access.

This should be an email account that is secure and not compromised.

Instagram may use the new contact information to communicate about your recovery request or provide further instructions.

Providing a new email address does not automatically establish ownership. You may still need to complete identity verification.

Step 4: Complete the verification process

Instagram may ask you to provide additional information to establish that you are the original account owner.

Depending on your circumstances, this may include a video selfie, information about your previous account details, or another verification procedure.

Provide only the information requested through Instagram's official process.

Step 5: Secure your account after regaining access

Once you regain access, immediately change your password and review your account security settings.

Check whether the hacker changed your email address, phone number, profile information or other settings.

Remove unfamiliar devices and review any suspicious activity.

Do not delay these steps because an account that remains accessible to an unauthorized person could be compromised again.

4. Use Instagram's Video Selfie Verification to Confirm Your Identity

Video-selfie verification is another recovery option that may be available when you cannot access your registered email address or phone number.

Meta announced expanded account recovery options in December 2025 and March 2026, including optional video-selfie verification for eligible recovery situations.

This process is intended to help establish whether the person requesting access is the legitimate owner of an account.

How does video-selfie verification work?

When Instagram offers this option, you may be asked to record a short video selfie following the instructions displayed in the application.

Meta explains that video-selfie verification can be used to compare the submitted face with photographs on the account being recovered.

The purpose is to help establish whether the person requesting access matches the identity represented by the account.

Steps to complete video-selfie verification

Step 1: Start the official Instagram account recovery process.

Visit https://www.instagram.com/hacked/ or follow the available recovery instructions from the Instagram login screen.

Step 2: Identify the account you are trying to recover.

Enter your username or other information requested by Instagram.

Step 3: Follow the available alternative verification options.

If Instagram determines that video-selfie verification is appropriate for your situation, it may present this option.

Step 4: Allow camera access when requested.

Use your phone's front-facing camera and make sure that your face is clearly visible.

Step 5: Follow the instructions displayed on your screen.

Instagram may ask you to move your head in different directions or perform other actions to complete the video.

Follow the exact instructions rather than submitting a random photograph or unrelated video.

Step 6: Submit your video for review.

After submission, wait for Instagram to provide further instructions or a decision.

What if your Instagram account does not contain photographs of your face?

This is an important limitation.

Video-selfie verification may not be suitable for accounts that do not contain photographs clearly showing the account holder.

For example, you might have:
  • A business account.
  • A photography account.
  • A travel account.
  • An account containing only landscape photographs.
  • A meme or entertainment account.
  • A brand account.
In these situations, Instagram may not offer video-selfie verification or may provide another way to establish ownership.

Follow the alternative verification instructions displayed by Instagram.

Do not assume that every account is eligible for video-selfie verification.

5. Try Recovering Access to Your Original Email Address or Phone Number

Sometimes the easiest way to recover an Instagram account is to regain access to the email address or phone number that was originally registered with it.

Although this method does not directly recover your Instagram account, it can restore access to the information Instagram uses for account verification.

If you lost access to your email account

If your Instagram account was registered with Gmail, Outlook, Yahoo or another email provider, try recovering that email account through its official recovery process.

For example:
The recovery options depend on your email provider.

You may be asked to confirm your identity through an alternative email address, a previously registered phone number, a trusted device or other verification details.

Once you regain access to your original email account, return to Instagram and try the normal password-reset procedure.

If you lost access to your old phone number

If your previous phone number is still yours but you have lost your SIM card or device, contact your mobile network provider.

Ask whether it can issue a replacement SIM card or restore your original number.

This may help you receive the Instagram security code again.

However, if the number has been permanently disconnected or reassigned to another person, do not assume you can recover it.

Contact your mobile operator to understand whether the number can legally and safely be restored to you.

Never ask another person to provide you with a verification code sent to their phone number.

6. Try Using a Device You Previously Used to Access Instagram

Another useful step is to attempt account recovery from a device you have previously used to access your Instagram account.

For example, consider using:
  • Your previous smartphone.
  • Your regular personal computer.
  • A device on which you previously used Instagram.
  • A familiar internet connection and location.
Why does this matter?

Meta has introduced improvements to its account recovery process that include recognizing trusted devices and familiar locations.

These signals can help its systems distinguish legitimate account owners from suspicious login attempts.

What should you do?

1. Use a device that you previously used to sign in to Instagram.
2. Open the official Instagram application or website.
3. Start the account recovery process.
4. Enter your username.
5. Follow the verification steps shown.
6. Avoid repeatedly switching between unfamiliar devices or making unnecessary login attempts.

Using a familiar device does not guarantee that Instagram will restore your account, but it is a sensible approach when available.

Also, do not delete the Instagram application or erase your browser data from a device where you may still have an active logged-in session.

That session could be important if you can still access your account.

7. What If You Are Still Logged In to Instagram on Another Device?

Before trying complicated recovery procedures, check whether your Instagram account is still logged in on another phone, tablet or computer.

This is particularly important if you lost your old phone, changed your email address or forgot your password.

If you can still access your account through another device, you may be able to update your recovery information directly.

Follow these steps:

Step 1: Open Instagram on the device where your account is still logged in.

Step 2: Go to your profile.

Step 3: Open the menu and navigate to Accounts Center.

Step 4: Look for Personal details and then Contact info.

The exact names or menu arrangement may vary depending on the application version.

Step 5: Review the email addresses and phone numbers associated with your account.

Step 6: Add a new email address or phone number that you currently control, following the verification instructions.

Step 7: Once your new contact information has been successfully verified, review your password and security settings.

Do not immediately log out of the existing session before confirming that your new recovery information works.

If you notice unauthorized activity, secure the account and remove unfamiliar devices as soon as possible.

8. What to Do If Instagram Does Not Send a Verification Code

Another common problem occurs when Instagram asks you to verify your identity but the verification code never arrives.

This can happen because of incorrect contact information, network issues, security restrictions or other delivery problems.

Try the following troubleshooting steps.

Check the information you entered

Make sure your email address or phone number is correct.

If you are using an international phone number, check that the correct country code is included.

Check your email spam folder

If Instagram sends a security message to your email address, it may occasionally be filtered into the spam or junk folder.

Search your inbox for recent Instagram security messages.

Check your mobile network

If you are expecting an SMS, make sure your mobile phone can receive ordinary text messages.

Check whether your SIM card is active and whether your mobile operator is blocking or filtering messages.

Wait before requesting another code

Avoid repeatedly requesting verification codes within a short period.

Multiple requests can make it difficult to identify the newest message and may trigger temporary security limitations.

Wait for the instructions displayed by Instagram before attempting again.

Try another available verification method

If Instagram provides a different method, such as an alternative identity verification process, follow that option.

If you cannot access any of the contact methods shown, return to the official recovery process rather than repeatedly requesting codes that you cannot receive.

9. What If Instagram Says Your Account Has Been Disabled?

Not every Instagram login problem is caused by a forgotten password or hacked account.

Sometimes users discover that their account has been disabled or suspended.

This is a different situation and requires a different approach.

An account may become unavailable because Instagram has taken enforcement action, or because its systems have identified activity that requires review.

How to check whether your account has been disabled

Try logging in through the official Instagram application.

Read the message displayed on the screen.

If Instagram informs you that your account has been disabled or suspended, follow the appeal or review instructions provided there.

How to request a review

1. Open the Instagram application.
2. Attempt to log in using your account information.
3. Read the account-status message.
4. Look for the option to appeal, disagree with the decision or request a review, if provided.
5. Complete the requested information.
6. Submit accurate details and follow any additional verification instructions.

The exact appeal process depends on the reason for the account restriction and the options available for your account.

Using the hacked-account recovery page does not automatically reverse a policy-based suspension.

Also, be careful of websites promising to remove Instagram suspensions in exchange for payment. Only use official Instagram and Meta channels.

10. What If You Have Forgotten Your Instagram Username and Password?

If you have forgotten both your username and password, identifying the correct account may be the first challenge.

Fortunately, there are several ways to find your account information.

Ask a friend to find your Instagram profile

Contact someone who follows your account or has previously interacted with your posts.

Ask them to open your profile and share your current username.

This can help you identify the account you need to recover.

Search for your account using your display name

Open Instagram and search for the name you previously used on your profile.

If your account appears, check its profile picture, posts and other identifying details to make sure you have found the correct account.

Search your previous conversations

Look through old conversations where you may have shared your Instagram profile link.

You may also find your username in previous messages, screenshots or saved links.

Check old screenshots

If you previously took screenshots of your Instagram profile, your username may still be visible.

Once you identify your username, use the official recovery process to continue.

Remember that your display name alone does not establish account ownership. Instagram may still request additional information to verify that you are the legitimate account holder.

11. What If None of These Recovery Methods Work?

If you have tried the available recovery methods and still cannot access your account, there are a few important things to understand.

First, Instagram may not offer the same recovery options to every user.

The options depend on the account's history, available contact information, security signals and the type of problem being reported.

Second, identity verification is essential.

Instagram must be confident that the person requesting access is the original account owner. Without sufficient evidence, it may not be able to restore access.

Third, there is no legitimate shortcut that guarantees recovery.

Do not trust anyone claiming that they can bypass Instagram's security systems or restore every account within a few minutes.

Additional steps you can take

1. Review your recovery information.

Check whether you can still regain access to your previous email account or phone number.

2. Use the official recovery portal again when appropriate.

Visit https://www.instagram.com/hacked/ and follow the instructions relevant to your situation.

Avoid submitting inaccurate or contradictory information.

3. Check for additional instructions.

Review any legitimate notifications from Instagram and follow the instructions associated with your recovery request.

4. Check Meta's support options.

Meta has introduced a centralized support hub on Facebook and Instagram, along with a Meta AI support assistant in countries where the feature is available.

The support assistant may help with account-related questions and selected actions. However, direct login assistance through this feature has had a more limited initial rollout, so do not assume it is available for every Instagram recovery case or every country.

5. Avoid unofficial recovery services.

Do not give your password, verification codes, backup codes or identity documents to strangers claiming to be Instagram recovery specialists.

If Instagram cannot verify your ownership through its available procedures, it may not be possible to recover the account.

12. How to Protect Your Instagram Account After Recovering It

Successfully regaining access is only the first part of the process.

You should also secure your account to prevent another incident.

Here are the most important steps to follow.

Change your Instagram password

Create a new password that you have not used on another website or application.

Use a combination of uppercase and lowercase letters, numbers and symbols.

Avoid using easily guessed information such as your name, birthday or phone number.

Update your email address and phone number

Open Instagram's Accounts Center and review your contact information.

Make sure the email address and phone number associated with your account are current and under your control.

Verify any new contact information using the instructions provided.

Enable two-factor authentication

Two-factor authentication adds an additional layer of security to your Instagram account.

Depending on the available options, you may be able to use:
  • An authentication application.
  • SMS security codes.
  • Other supported authentication methods.
An authenticator application is a useful option because it does not depend entirely on receiving SMS messages.

Review your login activity

Open Accounts Center and look for Password and security.

Review the devices and login sessions associated with your account.

If you notice an unfamiliar device or session, use the available options to log it out.

Check your connected applications

Review applications and websites that have access to your Instagram account.

Remove unfamiliar or unnecessary third-party connections.

Avoid granting access to applications that request excessive permissions or promise unrealistic Instagram features.

Secure your email account

Your email account is important because it may be used to reset passwords and receive security notifications.

Change its password if you suspect it has been compromised.

Enable two-factor authentication and check whether any unfamiliar recovery email addresses or phone numbers have been added.

Be careful with suspicious messages

Never share your Instagram password or verification codes with someone claiming to be a support representative.

Be particularly cautious with messages promising account verification, follower growth, copyright protection or account recovery.

A genuine recovery process should take place through Instagram's official channels.

13. Common Mistakes to Avoid When Recovering an Instagram Account

Many users unintentionally make their account recovery process more difficult by following incorrect advice.

Here are some common mistakes to avoid.

Using unofficial recovery websites

Some websites imitate Instagram's login pages to collect usernames and passwords.

Always check the website address before entering sensitive information.

Paying strangers to recover your account

Be cautious of individuals who guarantee account recovery for a fee.

Never give strangers access to your email, phone, password or verification codes.

Repeatedly requesting verification codes

Requesting too many codes can create additional complications.

Follow Instagram's instructions and allow the required waiting period before trying again.

Using incorrect account information

Providing inaccurate account details can make it more difficult to verify ownership.

Use information you genuinely remember and can support.

Deleting an active Instagram session

If your account remains logged in on another device, do not immediately log out.

First check whether you can update your security and recovery settings.

Ignoring your original email inbox

If someone changes your Instagram email address, the old inbox may contain an important security notification with instructions for reversing the change.

Check it before moving on to other methods.

Sharing verification codes

A verification code should never be shared with another person.

Someone who obtains your login code may be able to use it to access your account.

Frequently Asked Questions (FAQs)

1. Can I recover my Instagram account without an email address or phone number?

Yes, it may be possible. Instagram provides alternative recovery procedures for certain situations, including compromised accounts and users who cannot access their original contact information.

You may need to verify your identity using another method offered by Instagram.

However, recovery is not guaranteed.

2. Can I recover my Instagram account using only my username?

Your username can help Instagram identify the account you are trying to recover.

However, a username alone may not be sufficient to prove that you own the account.

Instagram may require additional verification before restoring access.

3. How can I recover my hacked Instagram account if the hacker changed my email and phone number?

Start by checking your original email inbox for a security notification about the unauthorized email change.

If an authentic reversal option is available, follow its instructions.

Otherwise, visit https://www.instagram.com/hacked/ and complete the official hacked-account recovery process.

Instagram may request additional identity verification.

4. Can I recover my Instagram account without my old phone?

Yes, recovery may still be possible.

Try the official hacked-account recovery page or the alternative verification options available during login recovery.

You do not necessarily need your old physical phone if Instagram can verify your ownership through another supported method.

5. Can I recover my Instagram account without my old email address?

You may be able to.

Start with Instagram's official recovery process and check whether alternative identity verification is available.

If you can recover your old email account through its provider, that may also make the Instagram recovery process easier.

6. Does Instagram offer video-selfie verification for account recovery?

Instagram may offer video-selfie verification in eligible situations.

Meta has expanded this recovery option to help verify the identity of people attempting to regain access to compromised accounts.

However, it is not available for every account or every recovery case.

7. Can I recover an Instagram account that has been permanently disabled?

It depends on why the account was disabled and whether Instagram provides an appeal or review option.

Follow the instructions shown when attempting to log in.

If an appeal is available, submit accurate information through the official process.

There is no guaranteed method to reverse every account suspension.

8. How long does Instagram account recovery take?

There is no universal recovery timeframe.

Some account-access problems may be resolved through available login options, while cases requiring additional identity verification or account review may take longer.

Follow the instructions provided by Instagram and avoid relying on websites that promise a guaranteed recovery time.

9. Can I recover my Instagram account using a friend's phone or device?

You can use another device to access the official Instagram recovery process.

However, using your own previously trusted device may be helpful because Meta's recovery systems can consider familiar devices and locations.

Do not save your password on someone else's device.

10. What should I do if I no longer remember my Instagram username?

Ask a friend to find your profile, search for your account using your display name, or check old screenshots and profile links.

Once you identify the correct username, use Instagram's official recovery options.

11. Can Instagram recover an account that someone else is controlling?

If your account has been hacked or accessed without permission, report the issue through Instagram's official hacked-account recovery page.

Instagram may provide options to verify your identity and regain access.

The outcome depends on whether your ownership can be established.

12. Is it safe to use third-party Instagram account recovery services?

You should be extremely cautious.

Many unofficial services request passwords, verification codes or advance payments while making unrealistic promises.

Use Instagram's official recovery tools and never share sensitive login information with strangers.

Final Thoughts

Losing access to your Instagram account, especially when you no longer have your registered email address or phone number, can be frustrating. However, you should not immediately assume that your account is permanently lost.

Start by identifying the reason you cannot log in. If someone has hacked your account, use Instagram's official hacked-account recovery page. If you have forgotten your password, try identifying your account using your username and follow the alternative recovery instructions available. If Instagram offers video-selfie verification or another identity confirmation method, complete the process carefully.

Also, check whether you can regain access to your original email account or phone number, and look for any existing Instagram login sessions on your devices.

Most importantly, protect yourself from unofficial recovery services and never share your login credentials or verification codes with anyone.

There is no recovery method that works for every situation, but using the correct official process gives you the safest opportunity to regain access.

If you successfully recover your account, update your contact details, create a strong password and enable two-factor authentication so that you are better prepared for the future.

Useful official resources:

1) Instagram Hacked Account Recovery: https://www.instagram.com/hacked/

2) Instagram Help Center: https://help.instagram.com/




This article is intended for legitimate account owners seeking to recover their own Instagram accounts. Recovery options and interface instructions may change, so always follow the latest instructions displayed by Instagram.
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