Hello Adair Flowers
Thanks for your question.
You need to backup your credentials in authenticator, if this was not done unfortunately 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
Contact your admin and show him this, as this is where he can reprompt you for MFA
For non microsoft managed apps, will need to contact the support teams of the applications on your MFA to assist you in resetting your credentials.
You can mark it 'Accept Answer' and 'Upvote' if this helped you
Regards,
Abiola