Assume that anything you do can be linked to you, and act accordingly.

Only use a VPN to connect to the internet, and choose a server in a country without an information sharing agreement with the country you’re in.

Use an email service that allows you to generate aliases so your actual email isn’t on record.

Even if they’re not doing those things, they could always start. I year Proton for these things, but you can research the best provider for you.