Step-by-step instructions for regaining access using Instagram's recovery tools and identity verification.
If you've been locked out of your Instagram account or notice suspicious activity, don't panic. Instagram has several recovery options — especially if you act quickly.
Good to know
⏱ Time is critical. Hackers often change email and phone number quickly. Start the recovery process now.
Step 1: Request a Login Link
On the Instagram login screen, tap Get help logging in (Android) or Forgot password? (iOS). Enter your username, email, or phone number. Instagram will send a login link or code.
Important
If the hacker changed your email and phone number, this won't work. Move to Step 2.
Step 2: Use the "Get Support" Flow
- On the login screen, tap Get help logging in
- Enter your username and tap Need more help?
- Select I can't access this email or phone number
- Follow prompts — Instagram may ask for a video selfie to verify identity
Tip
💡 Tip: Video selfie verification works best if your account has photos of your face.
Step 3: Check Email for Instagram Alerts
Search your inbox for emails from security@mail.instagram.com. If your email was changed, Instagram sends a notification with an option to revert this change. Click it before it expires.
Important
Only trust emails from @mail.instagram.com. Phishing emails often mimic Instagram.
Step 4: Secure Your Account Once You're Back In
- Change your password to a strong, unique one
- Enable two-factor authentication (Settings → Security → Two-Factor Authentication)
- Review Login Activity and log out of unrecognised sessions
- Check your email and phone number under Personal Information
- Revoke suspicious third-party apps via Settings → Security → Apps and Websites
- Review DMs for messages the hacker may have sent
What's Next?
Read our companion guide: How to Secure Your Instagram Account for a complete security hardening checklist.
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JD
Written by
Jordan DicksonFounder, CyberSecurityGuides
Founder of CyberSecurityGuides, writing practical, jargon-free guides that help everyday people recover from and protect against online attacks.
Reviewed by CSG Security Engineers