Thanks for your question.
You need to backup your credentials in authenticator, if ths was not done you can only resolve this by contacting support or asking your admins/support to reset your account https://learn.microsoft.com/en-us/xandr/curate/troubleshooting-multi-factor-authentication-mfa?source=recommendations
You will need to contact the support teams of the applications on your MFA to assist you in resetting your credentials.
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Regards,
Abiola