I've been banned from sending messages in Telegram anyone can help please

[crypto2023]

Dear Fahad,
I’m afraid some Telegram users found your messages annoying and forwarded them to our team of moderators for inspection. The moderators have confirmed that you’ve been sending spam.

Unfortunately, your account is now limited. You will not be able to send messages to people who do not have your number in their phone contacts or add them to groups and channels. Of course, when people contact you first, you can always reply to them.

I am in many groups ... can anyone help please >