If you live in a country with such draconian (and increasing) measures, there is only one thing to do:
Use encryption. If only a few people use it, then they are targeted. If merely 10% of people use an encrypted protocol, it may be blocked. But if EVERYONE uses it, it will be computationally infeasible to decrypt everyone's messages. And banning eg TLS or SSH would be very hard to do.
In addition to this, DECENTRALIZE ALL THE THINGS. When there is no single server, there is nothing to shut down. There is no central owner to intimidate. People will have to go back to the bad old days of "tattle tales" and KGB spies among the regular people.
And seriously, if democracy works at all in these countries, all lawful means must be taken to defend what is left of freedom of speech. Who are these people who are actually making these laws, anyway? Every time they break them, it should be publicized.