I feel like the suggestion to just delete your Meta account is unhelpful and even harmful in some situations. I know a lot of us in this field don't mind having a small social circle, but for us that struggle to even have that, or that the process of doing that, requires you to be as open and reachable as possible to make it easier to create or maintain friendships, this often requires having an account to use Messen…
If your friends won't use something other than messenger to talk to you, they aren't your friends.
If there is more friction to communicate with me I expect to hear from people less often.
As an example, my friends that only use Discord and not SMS or Signal definitely hear from me less frequently. It doesn’t mean we’re not friends, but we do communicate less frequently.