deactivated my account, just before that I changed my password. When I tried to log in...

deactivated my account, just before that I changed my password. When I tried to log in after few days I forgot my password, so I tried to log in again with my Facebook id but it says I can't because they are not connected. But they were always connected because there was a synch option and I kept It on from the day I opened my Instagram & also I shared my post and story through insta to fb directly always. Then I tried the get help signing in there I had to write the mail id that's attached to the Instagram account or the phone number. I tried both but it is not working, It says that user not found. I am sure about the email id and the phone number that is linked to my account. Help me getting back my account. I have been trying for it for last *days.