How to Regain Access to an Instagram Account

Losing access to your Instagram account can feel like a nightmare, especially when it’s tied to your business, brand, or personal memories. This guide cuts through the confusion and provides clear, step-by-step instructions for getting your account back. We’ll cover everything from simple password resets to navigating the proof-of-identity process for hacked or disabled accounts.

A Quick Fix: What to Do When You Forget Your Password

Forgetting your password is the most common reason for getting locked out, and thankfully, it's also the easiest to fix. Instagram has a straightforward process to get you back in, as long as you have access to the email address or phone number linked to your account.

Using the "Forgot Password?" Link

This is your starting point. Don't waste time trying to guess old passwords, just initiate the reset process right away.

1. On the Instagram login screen, tap on "Forgot password?" (on Android) or "Forgot password?" (on iPhone).
2. You'll be prompted to enter your username, email, or a phone number associated with the account. Enter one of them and click "Next."
3. Instagram will send a login link or a security code to your email or phone number. Check your inbox (and spam folder!) or your text messages.
4. Follow the instructions in the message. If you received a link, tap it. If you got a code, enter it on the Instagram screen. You will then be prompted to create a new, strong password.

Once you’ve set a new password, you should be able to log back in immediately. It’s a good idea to create a memorable yet complex password that you haven't used on other websites.

What If You Can't Access Your Recovery Email or Phone?

This is where things get a bit more complicated. If the email address you signed up with is one you no longer use, or the phone number is old, you can't receive the reset link. Don’t panic, you still have options.

On the "Forgot Password?" page, after entering your username, you might see an option like “Can’t reset your password?” or “Need more help?” Tap it. This will take you to Instagram’s Help Center, which guides you through a more advanced security check. Instagram’s priority is to confirm you are the legitimate owner of the account. They might ask for:

• Your original sign-up email or phone number.
• The type of device you usually use to log in (e.g., iPhone, Android, web browser).

If you have photos of yourself on the account, Instagram may initiate a video selfie verification process to confirm your identity. We’ll cover that in more detail in the next section, as it's the same process used for hacked accounts.

The Stressful Scenario: Regaining Access to a Hacked Instagram Account

Realizing your account has been hacked is incredibly unsettling. A hacker might change your username, password, email, and phone number, effectively locking you out. The key is to act quickly and methodically.

Step 1: Check for an Email from Instagram Immediately

When someone changes the email address associated with your Instagram account, Instagram sends a notification email to your original address. The subject line is usually something like "Email Changed on Instagram."

Find this email immediately. It contains a special link that says, "revert this change" or “secure my account here.” Tapping this link is your fastest and best shot at reversing the hacker's actions before they can do more damage. This link is time-sensitive, so don't delay.

Step 2: Request a Login Link If the Email Has Been Changed

If you can’t find the security email or the hacker was too fast, you need to tell Instagram you need help logging in.

1. Go to the Instagram login screen.
2. Tap "Forgot password?"
3. Enter your username. It's possible the hacker changed it, so if it doesn't work, try your original email address or phone number. Even if the hacker unlinked them, Instagram might still recognize them for a short period.
4. Tap the "Can't reset your password?" or “Need more help?” link.
5. Follow the on-screen instructions. This will begin the identity verification process. Select the "My account was hacked" option when it appears and follow the prompts.

Step 3: Ace the Identity Verification Process

This is Instagram’s ultimate test to prove you are who you say you are. If your account contains pictures of you, Instagram will likely ask for a video selfie. This isn't a live chat with a person, it's a short video recording where you turn your head to different angles as prompted on the screen. The system uses this to match your face with photos in your account.

Tips for a Successful Video Selfie:

• Be in a well-lit room.
• Hold your phone steady at eye level.
• Make sure your whole face is visible and not covered by hair, a hat, or shadows.
• Move your head slowly and smoothly as directed.

If your account doesn't have photos of you (for example, it's a brand, product, or meme account), Instagram may ask for other proof, such as the email address or phone number you signed up with and the device you typically used.

After you submit your information, you have to wait. Instagram support will review your case and typically responds via email within a few hours to a few days. If they successfully verify your identity, they'll provide a secure link to reset your password and reclaim your account.

My Account Was Disabled! How to Appeal and Get It Back

Getting a message that says your account has been disabled can be baffling. This usually happens when Instagram's algorithm flags your account for violating Community Guidelines - sometimes correctly, sometimes by mistake.

Did You Deactivate It Yourself?

First, be sure the account was disabled by Instagram and not deactivated by you. If you voluntarily took a break and deactivated it, getting it back is simple: Just log in with your username and password. The account will automatically reactivate.

Was Your Account Disabled by Instagram?

If Instagram disabled your account, you can't just log back in. You have to appeal their decision.

1. Open the Appeal Form: The best way is to try logging into your account from the app. When you see the disabled message, it should include an "Appeal" or "Learn More" button. This will take you to a form.
2. Fill Out the Form Accurately: The form will ask for your full name, Instagram username, email address, and phone number. It will also ask you to briefly explain why you believe the deactivation was a mistake.
3. Be Polite and Concise: In the explanation box, don't write an angry novel. Simply state that you believe your account was disabled in error and you have always tried to follow the community guidelines. Politely ask for your account to be reinstated. For example: "My account was disabled, and I believe this was a mistake. I have carefully reviewed the Community Guidelines and do not believe I have violated them. I would appreciate it if you could review my account again. Thank you."
4. Wait and be Persistent: Sometimes you receive a response quickly. Other times, it takes days or even weeks. If you don't hear back, it is okay to submit the appeal form again after a week or two. Many users have reported success only after multiple appeals.

Lock It Down: How to Prevent Losing Your Account Again

Once you regain access, your top priority should be making your account as secure as possible so you never have to go through this again.

Enable Two-Factor Authentication (The Right Way)

Two-factor authentication (2FA) is the single most effective way to secure your account. It requires a second form of verification besides your password. Even if a hacker gets your password, they can't log in without the 2FA code.

Instagram offers two main types of 2FA:

• SMS Authentication: A code is sent to your phone via text message. This is better than nothing, but it is less secure. Hackers can use SIM-swapping techniques to intercept your texts.
• Authentication App (Recommended): Using an app like Google Authenticator or Authy is much more secure. These apps generate time-sensitive codes directly on your device, independent of your phone number. To set it up, go to Settings >, Security >, Two-Factor Authentication and choose "Authentication App." Follow the instructions to link the app.

Use a Strong, Unique Password

Don't reuse passwords across different sites. Use a password manager to generate and store long, complex passwords for each of your online accounts. An ideal password is over 12 characters long and includes a mix of uppercase letters, lowercase letters, numbers, and symbols.

Keep Your Contact Information Updated

Regularly check that the email address and phone number on your Instagram account are current. This is your lifeline if you ever get locked out again. You can review this in Settings >, Accounts Center >, Personal details.

Be Wary of Phishing Scams

Hackers often gain access through phishing - trick messages that look like they're from Instagram. They might claim there's a problem with your account or that you've won something, then direct you to a fake login page. Never click suspicious links in DMs or emails. Instagram will almost never send you a DM. Official communication comes from within the app or from an email ending in @mail.instagram.com.

Final Thoughts

Losing access to your Instagram account is undoubtedly a pain, but in most cases, it’s a solvable problem. By patiently and persistently following the official recovery channels for a forgotten password, a hacked account, or an unjustly disabled profile, you have a strong chance of reclaiming your account.

Once you’ve secured your account, getting back to creating valuable content and engaging with your community should be frictionless. We know how stressful managing social media can be, which is why we built Postbase to be simple, reliable, and frustration-free. With our platform, you can plan, schedule, and analyze all your social content from one clean dashboard, knowing your posts will go live exactly when you schedule them, and your accounts will stay connected.