How to Permanently Delete Your Instagram Account (and Why You Might Want To)

Are you ready to break free from the constant pressure to scroll, like, and share on Instagram? If so, you‘re not alone. A growing number of users are opting to delete their Instagram accounts for good, reclaiming their time, privacy, and peace of mind in the process.

In fact, a 2021 survey found that 64% of Americans between 18-29 years old say they have taken extended breaks from social media, with 23% planning to leave social media entirely (Statista). The top reasons cited were mental health, privacy concerns, and feeling addicted to or wasting too much time on social apps.

If you‘ve weighed the pros and cons and decided to delete your Instagram account permanently, this comprehensive guide will walk you through the process step-by-step. We‘ll also take a deep dive into what really happens to your data, the benefits of cutting ties with Instagram, and how to curate your online presence moving forward. Let‘s get started!

Deactivating vs Deleting Instagram: What‘s the Difference?

Before we get into the nitty gritty of deleting your Instagram account, it‘s important to understand the difference between temporarily disabling your account and deleting it entirely.

When you deactivate your Instagram account:

Your profile, photos, comments, and likes will be hidden from view
You can reactivate your account at any time by simply logging back in
Instagram retains all your account data in case you choose to return

In contrast, permanently deleting your Instagram account means:

All your account data, including photos, videos, comments, likes, and followers, will be erased from Instagram‘s servers
Your username will become available for someone else to claim
You will not be able to retrieve your account after the deletion process is complete

It‘s a good idea to download a copy of your Instagram data before you begin the deletion process, which we‘ll cover in more detail later on. For now, let‘s look at how to actually submit an account deletion request.

How to Delete Your Instagram Account Permanently

As of 2022, you can only delete your Instagram account through a web browser on desktop or mobile – there is no option to do so directly through the Instagram app on Android or iOS. Here are the steps to follow:

Go to the Delete Your Account page on the Instagram website. If you‘re not already logged in, you‘ll be prompted to do so.
Select a reason for deleting your account from the drop-down menu. Options include "Privacy concerns", "Created a second account", "Want to remove something", and more.
Re-enter your Instagram password when prompted. This confirms you have the authority to delete the account.
Click or tap the "Delete [username]" button.

After completing these steps, your account will be deactivated for 30 days. During this grace period, you can still log in to stop the deletion if you change your mind.

Once 30 days have passed, Instagram will begin the process of permanently erasing your account data from its servers. According to Instagram‘s Help Center, this process can take up to 90 days to fully complete.

It‘s crucial to note that once the deletion process begins after the 30 day deactivation period, there is no way to retrieve your account or any of its associated data, even if you contact Instagram support. So before moving forward, make sure you‘ve saved a copy of everything you want to keep.

Downloading Your Data from Instagram

If you want a personal archive of your Instagram photos, comments, profile information, and more, you can download it before deleting your account. Here‘s how:

Log into Instagram through a web browser and go to your profile
Click the gear icon, then select "Privacy and Security"
Scroll down to "Data Download" and click "Request Download"
Enter the email address where you want the link to your data sent, then click "Next"
Enter your Instagram password to confirm your identity, then click "Request Download"

You‘ll receive an email with a link to your data within 48 hours (in my experience, it usually only takes a few minutes). The data comes in a .zip file that you can download and extract.

Your Instagram data download includes:

Photos and videos you‘ve posted
Comments and likes
Profile info and settings
Direct messages
Search history
Followers and following lists
Login and account activity

Even if you don‘t plan on deleting your account, periodically downloading a copy of your Instagram data is a smart way to keep a backup of your memories and activity.

What Data Does Instagram Collect and Keep?

Now that you know how to access your Instagram data, let‘s take a closer look at exactly what information the app collects and retains about you and your activity.

According to Instagram‘s Privacy Policy, the main categories of data collected include:

Information you provide directly, like your name, username, email, phone number, photos/videos posted, comments made, messages sent, and profile details.
Activity information, including what posts you view and engage with, hashtags and locations you use or search for, accounts you interact with, time spent on the app, and purchases made through Instagram.
Device information, such as your IP address, app version, device ID, operating system, mobile carrier, battery status, and more. This can be used to infer your location and online behaviors.
Information from third-party partners, like advertisers, apps, and websites you visit that use Instagram‘s tools. This data is often used to show you targeted ads.

Instagram states that it shares information "within the Meta Companies", which includes Facebook, to inform ad targeting, content recommendations, and product experiences. Certain data may also be shared with third-party partners and service providers.

So even if you barely post on Instagram yourself, the app is constantly collecting data about your interests, interactions, and activity behind the scenes. And according to researchers, that data can paint a surprisingly intimate picture.

A 2021 study found that using only the photos a user has posted and engaged with, machine learning algorithms can accurately predict their personality traits, political and religious views, mental health status, and more (Nature). This demonstrates how much sensitive information Instagram can glean from users, often without their awareness.

If privacy is a major concern for you, permanently deleting your Instagram account is the best way to remove your data from Meta‘s servers and algorithms. However, Instagram notes that copies of some data may remain on backup systems for legal and security purposes even after the 90 days it takes to fully delete an account.

The Mental Health Impact of Instagram

Aside from data privacy issues, Instagram has come under scrutiny for its potential negative impact on users‘ mental health and self-esteem, particularly among teens and young adults.

Statistics show that rates of anxiety, depression, and self-harm among American adolescents rose significantly in the years following the widespread adoption of smartphones and social media (American Psychological Assocation).

While researchers acknowledge that social media use is likely not the sole cause of these trends, a growing body of evidence suggests it does play a role:

Frequent social media use has been linked to higher rates of anxiety, depression, loneliness, self-harm, and even suicidal thoughts in teens (Journal of Adolescent Health).
In a survey of young adults who had attempted suicide, 1 in 5 said experiencing bullying and negative interactions on Instagram influenced their decision (The Economist).
Leaked internal research from Meta found that 32% of teen girls said using Instagram made them feel worse about their bodies (Wall Street Journal).

According to experts, the highly curated and filtered nature of Instagram can distort reality and make users feel inadequate by comparison. The app‘s focus on likes and followers as metrics of popularity doesn‘t help.

"Instagram portrays a very specific version of reality, where everyone seems to be living their best life all the time," says Dr. Allison Forti, a Clinical Psychologist at Augusta University. "For young people still developing their identity and self-esteem, that can be incredibly damaging."

If you find that Instagram is harming your mental health more than enhancing it, deleting your account might be a liberating choice. However, it‘s important to note that for many, Instagram and other social media apps also provide community, inspiration, and connection.

Like most technologies, it‘s all about striking a healthy balance. Limiting your time on the app, unfollowing accounts that make you feel bad, and remembering that Instagram is a highlight reel, not real life, can help make your experience on the platform more positive.

Curating Your Online Presence Post-Instagram

Once you‘ve pulled the plug on Instagram, you might find yourself with an unexpected sense of relief and freedom. But if you‘re used to documenting and sharing your life online, it can also leave a bit of a void.

The good news is, deleting Instagram doesn‘t have to mean withdrawing from the digital world entirely. In fact, it can be an opportunity to more thoughtfully curate your online presence on your own terms.

Here are a few tips for maintaining an online presence after deleting Instagram:

Start a blog or website. Building your own corner of the internet gives you full creative control and ownership over your content, without the pressure to cater to an algorithm. Platforms like Squarespace, WordPress, and Ghost make it simple to get started.
Focus on 1-2 key social platforms. Rather than trying to maintain a presence on every app, pick the ones that align best with your interests and goals. If you love photography, maybe Flickr or VSCO is a better fit than Instagram. For short, quippy text posts, Twitter might be your jam.
Join niche communities. If you‘re passionate about a particular hobby or topic, seek out forums and groups dedicated to that interest. Niche communities tend to foster deeper engagement and relationships than trying to appeal to the masses.
Create an email newsletter. Email may seem old school, but it‘s still one of the best ways to directly reach your audience. With a newsletter, you can share updates, insights, and recommendations on your own schedule, straight to your subscribers‘ inboxes.

The key is to be intentional about how and where you show up online. Choosing platforms that genuinely energize and inspire you, rather than making you feel drained or competitive, can lead to a much healthier relationship with social media.

FAQs on Deleting Your Instagram Account

Still have questions about closing your Instagram chapter? Here are answers to some of the most common queries:

Q: Can I reactivate my account after deleting it?
A: You have 30 days after requesting deletion to log back in and cancel the process. After that, your account and data will be permanently erased with no option to retrieve it.

Q: What happens to my Instagram account if I delete Facebook?
A: Even though Instagram is owned by Meta (formerly Facebook), deleting your Facebook account does not automatically delete your Instagram account. You must request deletion of each account separately.

Q: Will deleting my Instagram account delete my photos from other users‘ feeds?
A: No, any photos or videos you‘ve shared to other accounts will remain visible on those accounts after you delete yours. The other user would have to manually delete the posts themselves.

Q: How long does it take Instagram to delete my account?
A: After the 30 day "grace period" following your deletion request, it takes up to 90 days for Instagram to fully erase your account data from its servers and backup systems.

Q: Can I delete my Instagram account if I‘ve forgotten the password?
A: You‘ll need to reset your password first in order to request account deletion. Use the "Forgot Password" option on the login screen to receive a reset link via SMS or email.

Signing Off for Good

In our hyper-connected digital age, stepping away from social media can feel like a radical act. But if Instagram is no longer serving you, deleting your account can be a powerful way to reclaim your time, attention, and sense of self.

Before you take the plunge, make sure to download a copy of your data for safekeeping. Give yourself time to adjust to life after Instagram, and remember – just because you‘re not documenting every moment doesn‘t make those moments any less meaningful.

Ultimately, the decision to delete Instagram (or any social media account) is deeply personal. There‘s no right or wrong answer, only what feels right for you.

So if you‘ve weighed the pros and cons and decided it‘s time to say goodbye to the ‘gram, follow the steps in this guide to make a clean break. A world of possibilities awaits beyond the confines of your feed.