If you forget your Instagram password, you can request a password reset from Instagram, which will contact you and verify your identity using your email address, phone number, or Facebook account. If you don't remember what email address you used, if you know your username, phone number, or have a linked Facebook account, you can still receive a message.
Password Reset for Instagram:
It's not the end of the world if you forget your Instagram password. Instagram's famous photo-sharing website offers a number of options for resetting and changing your password.
If you're having trouble logging in, go to the Instagram app on your phone and tap “Get help signing in.” You'll be asked to enter your email address, Instagram username, or phone number, or log in with your Facebook account and reset your password.
If you know and have access to the email address you used to sign up for Instagram, select “Use username or email” on Android or “Username” on iPhone to receive a password reset link. If you don't know the email address, you can still utilize this feature by entering your username instead of the email address. However, if you suspect that someone else has access to your email address, they may be able to steal your account by intercepting the password reset link.
If you just know your Instagram account's phone number, tap “Send an SMS” on Android or “Phone” on iPhone. This will send you a text message with instructions on how to reset your Instagram password. Someone may be able to intercept the message and hijack your account if your phone number has changed since you set up your account and you no longer have access to that phone number. For this reason, it's generally a good idea to maintain your contact information current with social media platforms.
If you don't have your email address or phone number, but your Instagram account is linked to a Facebook account, you can use your linked Facebook account to access your Instagram account by tapping “Log In with Facebook.”
Email Address Isn't Working
If you've lost access to your email address since signing up for Instagram and don't have a phone number or Facebook account to change your password with, you can contact your email provider.
Instagram has a list of useful links for major internet service providers and email providers, but you'll need to contact your personal provider to restore your account access according to their policies. You might not be able to access your Instagram account if you can't access that account.