If you forget your Instagram password, you can ask Instagram to reset it, using your email address, phone number or your Facebook to contact you and verify your identity. If you're not sure what email address you used, you can still receive a message if you know your username or phone number or have a linked Facebook account.
Reset an Instagram Password
If you forget your Instagram password, all is generally not lost. The popular photo-sharing service provides several ways to reset and change an Instagram password.
If you can't log in, tap "Get help signing in" on the Instagram app on your smartphone. From there, you'll be prompted to enter your email address, Instagram username or phone number or to log in and reset your password with your Facebook account.
If you know and have access to the email address you used to sign up for Instagram, you can have a password reset link sent to it by choosing "Use username or email" on Android or "Username" on iPhone. If you're not sure of the email address, you can still attempt to use this feature by providing your username rather than email address. If you think someone else may have access to your email address, however, this can potentially enable them to steal your account by intercepting that password reset link.
If you only know the phone number associated with your Instagram account, tap "Send an SMS" on Android or "Phone" on iPhone. This will trigger a text message sent to your phone that you can use to reset your Instagram password. Again, if your phone number has changed since you set up your account and you no longer have access to that phone number, someone may be able to intercept the message to steal your account. It's generally a good idea to keep your contact information up to date with social media services for this reason.
If you don't have either your email address or phone number, but your Instagram account is linked to a Facebook account, you can tap "Log In with Facebook" to access your Instagram account through your linked Facebook account.
Lost Access to Email Address
If you've lost access to your email address since you signed up for Instagram and you don't have a phone number or Facebook account you can use to reset your password, you can work with your email provider to attempt to regain access to the account.
Instagram provides a list of helpful links for major internet service providers and email companies, but you'll have to reach out to your own provider to reset your account access according to their rules. If you can't get access to that account, you may also not be able to access your Instagram account.