Facebook verification code

I've been locked out for Facebook and Messenger for the past 5 days for some reason. He asked me to confirm my phone number and confirm that a verification code was sent. I have not received it yet or have not yet found a way to connect with Facebook and talk to someone to solve this problem. Most of the help links found require access to Facebook, which I do not have.
Any advice on how to fix it or how to get in touch with Facebook.
Thank you very much