How to Recover Your Instagram Account Without Phone Number or Email (2025 Guide)
Losing access to your Instagram account can be stressful — especially when you no longer have the phone number or email linked to it. Whether your device was stolen, your old number expired, or your account got hacked, there are still ways to recover your Instagram account without your phone number or email.
In this updated 2025 guide, we’ll walk you through practical methods officially supported by Instagram and share pro-level recovery tips tested by security experts. You’ll also learn how to protect your account from future lockouts.
Common Reasons You Lose Access to Your Instagram Account
Below is a summary table showing the most common reasons people lose access to their Instagram login credentials — and how each issue affects recovery options.
| Reason | Description | Impact on Recovery |
|---|---|---|
| Lost or changed phone number | SIM card or carrier changed | Can’t receive SMS verification codes |
| Forgotten email or deleted inbox | Email account deleted or lost access | Can’t get password reset emails |
| Hacked or compromised account | Hacker changed linked info | Need identity verification or support help |
| Two-factor authentication issues | Lost access to authentication app | May require backup codes or support |
| Login attempt from new device | Security trigger | Instagram may lock you temporarily |
Step-by-Step: Recover Instagram Without Phone Number or Email
Let’s go through the official and effective methods that work in 2025.
1. Use the Instagram “Need More Help?” Option
- Open the Instagram login page (on mobile app or web).
- Tap “Forgot password?” or “https://www.instagram.com/accounts/password/reset/”
- If the first form doesn’t work, you can try this one instead: https://www.instagram.com/hacked/
- When asked for your username, enter it.
- Tap “Need more help?” under the login options.
- Follow the on-screen steps to verify your identity using alternative methods (such as linked Facebook, selfie verification, or support form).
Pro Tip: Instagram may ask you to take a selfie video to confirm your identity. This process is safe and commonly used for hacked or inaccessible accounts.
2. Recover Using Linked Facebook Account
If your Instagram account was created using Facebook Login, you can regain access instantly:
- Go to the Instagram login screen.
- Tap “Log in with Facebook.”
- Make sure you’re logged into the same Facebook account linked to your Instagram.
- Once logged in, update your email and phone number under Settings → Personal Information.
Best For: Users who linked their accounts before losing access to email or phone.
3. Use Instagram’s Account Recovery Form (Support Form)
Instagram provides a special recovery form for users who cannot log in at all:
- Visit: https://help.instagram.com/
- Search for “My Instagram account was hacked” or “Can’t access my account.”
- Select the Account Access Issues form.
- Enter your username, old email, and describe the issue clearly.
- Upload a photo ID if required (Instagram accepts passports, driver’s licenses, or student IDs).
- Submit the form and wait for an email from [email protected] (check spam).
Response Time: Usually within 24–72 hours.
4. Use Username-Based Login Reset
If you remember your username but not your email or phone:
- Go to the Instagram app → “Forgot password?”
- Choose Username instead of email/phone.
- Instagram will show linked options (if any).
- Tap “Try another way” → select Support Form to verify ownership.
5. Recover via Backup Codes or 2FA Settings
If you had two-factor authentication (2FA) enabled before losing access:
- Open your backup codes (usually saved when you enabled 2FA).
- Enter one of those codes at login.
- After logging in, update your recovery info under Settings → Security → Login Activity.
If you used an authentication app (like Google Authenticator), open it and use the last code to sign in.
Prevent Future Lockouts: Security Best Practices
| Step | Why It Matters | How to Do It |
|---|---|---|
| Add two verified emails | Avoid loss from single account failure | Settings → Account Center → Personal Info |
| Enable two-factor authentication (2FA) | Protects from hacking | Settings → Security → Two-Factor Authentication |
| Save backup codes offline | Access if you lose devices | Write them down securely |
| Use a password manager | Prevent forgetting | Use apps like Bitwarden or 1Password |
| Regularly update info | Keeps recovery options valid | Check every 3 months |
Pro-Level Security Tips for 2025
- Use Meta Verified – Meta’s new subscription includes faster recovery and verified support.
- Add a business account link – It unlocks Meta chat support even for personal users.
- Keep recovery info in a digital vault (encrypted cloud or password manager).
- Avoid third-party recovery websites – They’re often scams or phishing traps.
- Enable login alerts – Get notified when someone tries to log in from a new device.
Conclusion
Recovering your Instagram account without a phone number or email in 2025 is absolutely possible — you just need to know the right methods.
Start with the “Need More Help?” option, then try Facebook-linked login or the Instagram support form. For serious cases, go through Meta Business Support or appeal with verified ID.
Once you regain access, secure your account immediately: update contact details, enable 2FA, and save your backup codes.
Remember — the key is verification, not panic. Stay patient, follow the verified recovery steps, and avoid unofficial shortcuts.
