I've got my Facebook feed so well-curated that it rarely causes me distress. And like you, I like keeping up with old acquaintances, seeing their kids' milestones, etc. I get real enjoyment out of that.
Instagram I post pics when I travel and otherwise ignore it.
Twitter OTOH is probably a net negative for me. I still keep it around to follow sports pundits during games, and I usually only follow my sports list. But I do check in on my main feed during major events, and then inevitably end up doomscrolling. For example, the LA fires hashtags are so far beyond toxic - nothing but engagement farming, malicious misinfo, political nonsense, etc. Amidst all that crap, maybe 1 in 10 tweets has good info, but I have to destroy my psyche to find it.