What is the best way to leave social media, particularly Meta (FB and IG)?

I have been on Facebook for 20 years (!!). But I feel very strongly that I do not want to support these tech tyrants any more.

But I'd like advice - is it better to delete forever, including with that some friendships? I have lived all over the world for decades and FB is how we connect. I will lose these connections.

I'd really like some input --> how have you managed your own relationship with Meta these days?