Locked out of instagram account

Got quite a challenging one here,

so I was unfollowing a few people that I’m not friends with anymore and instagram decided that it was against its terms of service and has told me a I need to make a new password to gain access to the account.

however, I created my account through Facebook and never actually made a old password so I can’t create a new password to gain access.

also during the time I created my instagram account, I have got a new phone with a new number so when I click on forgot password it is sending a confirmation code to my old number which I don’t have access to anymore.

is there anyway of getting access into my account or anyway of contacting instagram as there help centre is absolutely not helpful at all.

thank you.

iPhone / Safari 16.1