Check Instagram’s “Download Your Information” feature in Accounts Center
Request a copy of your Instagram data from the app or website
Review the downloaded messages archive if the deleted messages are still included
Check the other person’s chat history if they did not delete the conversation
Look for message notifications in your phone’s notification history
Restore a recent phone backup if it contains the Instagram messages
Check connected email accounts for Instagram message notifications
Use a third-party data recovery tool only if it is trusted and safe
Contact Instagram Support for account-related help
Prevent future loss by regularly downloading your Instagram data