Recovery
How to Recover Instagram With No Access to Email or Phone
Locked out with no access to either your email or phone? Choose the "can’t access this email or phone" option and verify your identity with a photo ID or video selfie.
When both your email and phone are unreachable, self-service resets are off the table — there’s nowhere for a code to go. The only legitimate route is identity verification, where Instagram confirms you’re a real person who owns the account and then sends recovery instructions to a new contact you provide.
If your situation is actually …
- A hacker changed both contacts → Recover a hacked account →
Verify your way back in
Stage 1 · Stabilize
Prepare a reachable contact and ID
- Have a new email you control and, if relevant, a government ID ready before you start.
Stage 2 · Diagnose
Reach the identity flow
- Use "Need more help?" on the login screen and choose the option saying you can’t access the email or phone on file.Where: Instagram login → Need more help?
Stage 3 · Reclaim
Complete verification
- Record the video selfie or upload the ID exactly as prompted, and provide your new contact email.Where: Instagram identity verification
Stage 4 · Harden
Lock the account down
- Once recovered, set a fresh email and phone, enable two-factor, and store backup codes offline.Where: Settings → Accounts Center → Password and security
If this flow does not restore access: Recover a hacked account →
Frequently asked questions
Delvia
Access issues are easier to prevent when roles, owners, and responsibilities are recorded clearly
Most access problems trace back to the same gap — no clear record of who has access, what role they hold, and what should happen when that changes. Delvia helps you keep that record so problems are visible before they become incidents.