How to Recover an Instagram Account

That horrible feeling when you try to log into Instagram and your password fails is a moment no creator or brand manager wants to experience. Whether you’ve forgotten your password, lost access to your recovery email, or suspect you’ve been hacked, being locked out is stressful. This guide will walk you through every scenario and provide clear, step-by-step instructions on how to recover your Instagram account and secure it for the future.

What To Do If You Can't Log In to Instagram

There are several reasons you might not be able to access your account. The first step is to identify your specific situation, as the recovery method will depend on it. Let's cover the most common problems one by one, from a simple password reset to the more complex process of recovering a hacked account.

Scenario 1: You've Forgotten Your Password

Forgetting a password is the most frequent issue, and thankfully, it’s also the easiest to solve if you still have access to the email address or phone number linked to your account. Here’s exactly what to do.

How to Reset Your Instagram Password:

1. On the Instagram login screen, tap "Forgot password?" (on iPhone) or "Get help logging in." (on Android).
2. You’ll be prompted to enter your username, email address, or phone number associated with the account.
3. Once you enter one of these, tap “Next.”
4. Instagram will then give you options to send a login link or recovery code. You can choose:
   • Send an email: A password reset link will be sent to the email address on file. Open the email and click the link to create a new password.
   • Send an SMS: A recovery code will be texted to your phone number. Enter this code on the Instagram app to proceed with resetting your password.
   • Log in with Facebook: If you linked your Instagram and Facebook accounts, this is often the quickest way back in. You’ll be redirected to authenticate through Facebook and then can regain access.

Pro-Tip: If you don’t see the recovery email, be sure to check your spam or junk folder. The email will come from an official Instagram address, like security@mail.instagram.com.

Scenario 2: You've Lost Access to Your Linked Email & Phone Number

Things get a little more difficult if you can’t access the email or phone number you used to sign up. You can't just get a simple reset link. In this case, you’ll need to prove your identity directly to Instagram.

Don't worry, it's possible. Follow these steps:

How to Recover Your Account Without Email or Phone:

1. On the password reset screen, after entering your username, tap "Can't reset your password?"
2. The app will show you your recovery options (the email and phone number on file). Since you don't have access to them, select "Try another way" or "Need more help?" at the bottom.
3. You will be presented with a "Why can't you get into your account" screen. Choose the option that says, "I can't access this email or phone number." and tap "Next."
4. Instagram will then guide you through an account verification process. This often involves taking a video selfie.
   • The app will ask you to turn your head in different directions to confirm you are a real person and match your face to photos on your account.
   • Tips for a successful video selfie: Find a well-lit area. Make sure your whole face is visible and not covered by hair or a hat. Follow the on-screen prompts exactly.
5. After submitting the video selfie, you’ll need to wait for Instagram’s team to review it. This can take a few business days. If successful, they will send a password reset link to a new, secure email address that you provide during this process. In some cases, for accounts without personal photos, a different method might be requested.

Scenario 3: Your Instagram Account Has Been Hacked

Believing your account has been hacked is terrifying, but it's important to act quickly, not frantically. A hacker's first move is often to change your password and associated email address to lock you out completely. Here's your action plan.

Steps to Recover a Hacked Instagram Account:

1. Check Your Email Immediately: The moment you suspect a hack, search your email inbox for a message from security@mail.instagram.com. Hackers usually change the email on file, and Instagram sends a notification about this change. This email may contain a special link allowing you to "revert this change" or "secure your account." This is your fastest ticket back in.
2. Request a Login Link: If you can't find that email, go through the standard "Forgot password?" process. Enter your username and try to send a login link to your phone number (since the hacker likely changed the email). If the hacker also changed your phone number, move to the next step.
3. Start the Identity Verification Process: On the "Forgot password?" flow, tap "Can't reset your password?" > "Try another way" until you reach the support options. Select the option that says, "My account was hacked."
4. Follow the Identity Verification Prompts: Instagram will again lead you through the identity verification process, likely using the video selfie method. This is to prove that you, the person in your photos, are the rightful owner, not the person who took over the account.
5. Be Patient: This process is a manual review, so it takes time. Once Instagram confirms your identity, they will help you regain control.

Once You're Back in a Hacked Account:

Regaining access is just the first step. You need to secure your account immediately.

• Change Your Password: Make it long, complex, and unique.
• Turn On Two-Factor Authentication (2FA): This is the single most effective way to prevent future hacks. Use an authenticator app like Google Authenticator or Authy for the highest level of security.
• Check Login Activity: Go to Settings > Security > Login Activity. You'll see all the devices currently logged into your account. Log out of any sessions you don't recognize.
• Review Account Info: Confirm your phone number and email are correct. Also, revoke access for any suspicious third-party apps in Settings > Security > Apps and Websites.

Scenario 4: Your Account Was Disabled by Instagram

If you see a message that your account has been disabled when you try to log in, it means Instagram believes you've violated their Community Guidelines or Terms of Use. This can sometimes happen by mistake.

How to Appeal a Disabled Account:

1. When you attempt to log in, the app should give you a notification and a button that says "Learn More" or "Appeal."
2. Follow the on-screen instructions. You will likely be taken to a form in the Instagram Help Center.
3. You'll need to provide your full name, your Instagram username, your email address, your phone number, and a reason why you believe Instagram made a mistake in disabling your account.
4. Be polite and concise in your explanation. If you know what prompted the ban (for example, a copyright algorithm mistake), explain it clearly.
5. After submitting the form, you'll have to wait. There's no set timeline for a response, and sometimes, you may need to submit the appeal form more than once.

How to Secure Your Instagram Account For Good

Recovering an account is a headache. Taking five minutes to secure it properly now can save you from ever having to go through this process again. Here are the most effective steps you can take.

1. Set Up Two-Factor Authentication (2FA)

This is non-negotiable. 2FA adds a second layer of security by requiring a code from your phone in addition to your password. This means that even if a hacker steals your password, they still can't get in.

• Go to Settings > Security > Two-Factor Authentication.
• You can choose between getting codes via SMS text message or using an Authenticator App.
• We strongly recommend using an Authenticator App (like Google Authenticator, Authy, or Duo). It's more secure than SMS, which can be vulnerable to SIM-swapping hacks.

2. Create a Strong, Unique Password

Avoid common words, names, or simple combinations. A strong password should be at least 12 characters and include a mix of uppercase letters, lowercase letters, numbers, and symbols. Using a password manager is a great way to generate and store very strong, unique passwords for every account you have.

3. Keep Your Contact Information Updated

Regularly check that the email address and phone number linked to your account are current and accessible. If you lose access to that old college email address, you lose your primary recovery channel. Go to Settings > Account > Personal Information to check.

4. Be Wary of Phishing Scams

Phishing is when someone tries to trick you into giving them your login information. They often send fake emails or DMs that look like they're from Instagram, claiming there's a problem with your account and asking you to click a link. Never give your password to anyone, and be suspicious of links in DMs, even if they appear to be from friends.

Instead, use Instagram's own security tool. Go to Settings > Security > Emails From Instagram to see a list of every legitimate security and login email Instagram has sent you in the past 14 days. If the email isn't in that list, it's a fake.

Final Thoughts

Losing access to your Instagram account can be distressing, especially when it represents your brand, business, or creative outlet. By systematically following the correct recovery steps for your specific situation and remaining patient, you have a solid chance of getting it back. Once you do, make securing your account with a strong password and two-factor authentication your top priority.

All that effort you pour into your profile - from planning your grid to engaging with your audience - is an investment that's worth protecting. We know how much work goes into building a brand from the ground up, because we’ve been there ourselves. That's why we created Postbase: to provide a simple, powerful, and reliable tool for scheduling and managing social media, so creators and marketers can stay focused on the work that matters without wrestling with their tools.