>I do agree that it is still a tool to keep in touch with some people, yes, but… Are there no alternatives that require a lower price to pay?

The sustainable alternative I've arrived at is private group chats with notifications disabled. Engagement is entirely on my own terms (i.e., I have to manually open the thing to see any updates), and there's no formalized moderation or amplification because it's human-scale enough to let shared social norms govern it.