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You get over yourself and if necassary you give them your phone number. Using whatever app is personal preference and you can choose to say yes or no to using saidapp, but random strangers don’t care enough to obsess over getting someone’s contact into. That’s what number block is for.
Anyone who thinks if a stranger gets their number that stranger will now stalk them, that person is a delusional narcissist.
I think the only choice is Signal for practical purposes. There is no creating accounts, no scanning ID’s, no invite link to chat. If they already know your number, there’s nothing they need for you to contct you on Signal.
For people who I have their number, I will never ever acknowledge any other option than Signal because confused people don’t end up making any choice. Only if they talk about servers and networks, then I will teach them network security. I say SimpleX F-Droid is king of them all, but for random people, I only mention Signal/Molly.
For the record, I will say that I am more willing to currently use Whatsapp than ever use Telegram. I can’t speak to the cool features with Telegram because I hate it too much to register my number with them.