It can be a bit annoying sometimes, but there are solutions for almost anything, like alternative clients and frontends. I also think it’s important to remember that this is not an all-or-nothing situation. Every little bit of privacy you can preserve helps, even if you still have to use their services sometimes.
If your example is mostly about chat then Beeper might be a good option for you. The messages on FB and IG would still go through Meta, but at least you don’t have to install their apps.