It's as simple as not using an Oculus HMD or Meta's social services like Horizon.
There have existed Metaverse programs for years such as AltspaceVR and VRChat.
The only threat they pose is buying up all of the popular programs and hiring all of the most talented individuals with the ability to create virtual worlds.
https://voicesofvr.com/937-facebooks-desire-to-own-the-metaverse-conflicts-with-cultivating-a-developer-ecosystem-bigscreenvrs-grievances/
They're already trying to buy everyone out and if they refuse they threaten them.
It's pretty awful and they absolutely need to be dealt with.
I'm not too worried about Meta since there are more people who hate them than those willing to submit, add to the fact they are going against major competitors like Apple, Valve and Sony.
I think overtime Meta will fade into irrelevance because at the end of the day who would choose them over something like Apple and Sony.
Sony is going to dominate virtual reality gaming and Apple will dominate augmented reality.