If you avoid the general hotspot areas (Novice Network, Limsa Lominsa's main aetheryte plaza, any RP 'venues'), I'd say that's like 80-90% of the obnoxious shit you'd avoid. If you're an MMO veteran, you shouldn't have much need for the Novice Network as you should be able to find answers for your questions through google.
The global cooldown is going to feel like molasses coming from WoW.
The worst I deal with are annoying adventurer plates and that's self inflicted. Unless you're going out of your way to socialize with folks you generally don't have to deal with rainbow nonsense.
Also, avoid Faerie, Balmung and Seraph servers. Faerie is the designated 'LGBT' server, Balmung is the cybersex server, and Seraph was/is the Faerie overflow server.
I think there may be others on the other DCs, but Faerie by far is the most annoying. The great news is that the server has basically been designated as a congested server so the odds of accidentally rolling on there is small.