Locked out of account

Hi. I recently changed my mobile phones and I swapped the data from my old phone to new. My outlook email account and authentication app both asked for my login and passwords. This is where my issue started. I couldn’t remember my password and I tried to reset this however my account has a 2 factor authentication on it. I cannot continue to the 2nd request as it asks for a code from the authentication app which I cannot access due to the password issue.

So I’m stuck, going around in circles trying to reset my password without any luck.

So I’ve found out that it takes 30 days to correct my account, which I cannot wait for as this is my main account for emails causing me to miss important emails .

 Please can anyone help as I’m all for increased security but this is just ridiculous