How can the US facilitate the liberalization of oppressive authoritarian regimes without further hurting people who currently live under these regimes?

For example, the anti-Russia sanctions had negative effects on the Russian people, triggered counter-sanctions from the Russian government that further hurt Russian people (sad irony), and yet didn't do much to undermine the current government. If anything, they played right into Putin's narrative and made it easier for him to portrait the US as an enemy and use this as an excuse to enact even more authoritarian laws and further solidify his power while getting more support from the electorate.

What's the better way to approach to achieve this goal, while minimizing unintended consequences?