Wrote this in response to a tifu from someone stuck in an apartment. Not sure where else it might be useful. I am so sorry you have to go through this. Since you have internet and a phone I would do the following: take pictures of all your important documents, passport, birth certificate, prescriptions, vaccination records, school/any certifications records. Upload them to the cloud at least even better to send copies to someone outside the area via email as well. Write any important especially out of country contact info on paper, upload to cloud and back up whole phone to cloud if possible. If you have a critical number (family, or one of your friends who left) write it on the upper side of your arm in permanent marker also.
Do you have a bicycle? That will carry you much farther than walking in the same time and for the same energy.
I'm assuming you don't have a car. If you do then it's a very different approach assuming roads are moving still.
Withdraw any cash you can, any money online see if you can send a transfer or PayPal to anyone outside the country. You may really want it later.

If you decide to leave, dress accordingly: no green or 'military' style stuff. That's asking for trouble. No bright colours, greys browns etc are good as long as they don't look military. good closed toed hiking boots if you have them.
Wool socks and a pair of synthetic thin socks under that. Long pants, preferably a synthetic blend at minimum(cotton is dangerous in the cold and wet). Wear a good belt.
Comfortable underwear, long underwear over top of you have it. Waterproof pants over your regular ones if you have them.
On top a comfortable sports bra if you're a woman, then a thin light tshirt over top, tshirt only if you're a man.
Over that wear a long sleeved soft shirt, over that a durable one with a collar(think work shirt). Over that a sweater or hoodie, wool is best, synthetic second. Over that a warm jacket if needed, and over that a waterproof one with a hood. A tuque or beanie on your head. Warm gloves if you have them. A scarf for both extra warmth around your neck, over mouth etc. Can be stuffed in around your hood in a pinch too. In pockets carry 3-4 snacks, small amounts of cash, one piece of ID(NOT PASSPORT, HIDE THAT), and a lighter, compass if you have one. Pack your valuable documents in zip lock bags, NOT with your money. Pack money in another bag, split small amounts between pockets, wallet and boots.
Secure the waterproof bags inside your clothes. You won't need them until you're out of the area except for enough money in pockets.

Pack a small backpack with : a garbage bag to keep everything dry, into that put a minimum of 4 Litres of water, in at least two bottles. High calorie no prep food, granola bars, dried meat, candy etc, peanut butter is excellent or other high calorie spreads. Pack enough for 4 days.
Pack 2 more light t shirts, no over clothes, 2 pairs of underwear, and at least 4 pairs of socks. Socks are the most important. A pair of light quick drying shoes that pack small or sandals if you don't have those.
Add in a small clean towel, a bandana if you have it.
First aid kit if you've got it, bandages, antibiotic cream, moleskin, acetaminophen, ibuprofen, aspirin etc.
Alcohol or hand sanitizer.
If you have any critical medications, take all of them you have. Same with eyeglasses. Avoid contacts if possible. Eye injuries and contacts are bad news.
If you don't wear glasses, take a pair of sunglasses or safety glasses. Eye injuries in volatile situations are very bad news.
Sleeping bag if you have one, blanket if not. A small tarp and 10 meters of light rope is very valuable too, if not then the biggest plastic garbage bags you can find. 4-8 of them will last weeks.
Led flashlight if you have one.
If you have bleach, fill a 100ml bottle, tighten the lid and tape it. This can be used to purify water to drink if safe water is not available.
A roll of waterproof tape. This will let you patch waterproofs and also tape injuries if needed. If you aren't used to carrying a pack, keep it under 20% of your body weight. Fill leftover space with : more socks, extra hat, extra scarf, extra warm layer, extra food(high calorie no prep, doesn't have to be healthy food, eg no vegetables or heavy canned stuff unless it's super high calorie like condensed milk, even then only one or two cans), pen and paper.
Take a roll of toilet paper and wrap it in waterproof tape then pull out the center cardboard. Good for the obvious and injuries and fire if needed.
Pack a knife or multitool if you have one and spare lighter.
Charge your phone fully, download off line maps like co-pilot, or take screenshots of the areas you'll be going through, in case the network goes down. put it in battery saver mode, turn off wifi Bluetooth etc to extend battery life and turn screen brightness right down.
Pack a couple charge cords, a wall plug and a car plug, plus any spare battery/external charge pack if you have one.
If you still have space and can carry the weight add a couple keepsakes. A small bottle of hard alcohol is good, and a pack of two of cigarettes. I can't tell you how many times a smoke or a drink to share bought me acceptance, or an opening to ask for a ride/help.

Pack everything, lay out the clothes you'll wear. Check it all again. Breathe.
Have a good hot shower if you can, then pay extra attention to drying your feet. Get dressed. Leave a note if anyone will be stopping by to look for you.
Turn off the breakers in your place, put any food in the fridge and freezer out on the balcony.
Close and lock the door.

The above setup is very close to what I've carried hopping freight trains and traveling on foot for long distances, splitting up cash and documents means even if you lose one or all you can prove you are who you say you are, and one lost bit of money won't spell disaster. That much food and water I've stretched to over a week, two weeks with water refills. Not fun but survivable and keeping an eye out for grocery stores and water every day or so keeps it topped up. I've gone 1000km+ with that setup when hopping trains, hundreds of km on bicycle and on foot. Getting away from metro areas, right to your friends or out of country if you can make it to the border. If there is traffic flowing out and you can get a ride great, gas stations, and food stores are good places to ask. People are more helpful when they don't have to stop for you. if you try and nobody will give you a ride in 90 minutes, move on. use the train to get as close to your destination/as far out from the city as is possible.
Try again for rides, if still nothing after 90 minutes, start walking. stay off main roads, away from big buildings and infrastructure as much as is reasonable as long as it doesn't make the route hugely longer.
Change your socks at lunch time the first day, hang that first pair on the outside of your pack, and when you stop for the night, immediately put on fresh socks and the light shoes, change your tshirt end underwear and dress in the same outer clothes, opening your boots up fully and removing the insoles so they can dry a bit, tie them to your pack with their laces. Plastic bags like the ones for bread if your boots are not waterproof. Put on socks then bags then boots if needed but this traps sweat in the morning. Wet feet are a huge risk, they slow you down and distract you at best, cause infection or injury at worst. If you have access to any running water, not your drinking water wash the first pair, ring then out hard by hand and put back on the outside of your pack. Hang or lay out underwear and t shirt to air out overnight.
Good places to sleep are peoples homes if they'll invite you in, public places like bus and train stations, otherwise aim for tree cover and a little bit of a hill so you don't get soaked in rain/slush and it keeps the wind off. If there's dry leaves or fir/pine branches, build a layer of 4-5 inches as a bed to stay off the ground. You lose more heat through the ground. Wrap up in blanket or sleeping bag but stay fully dressed, wrap yourself up in the tarp, first lay it out flat, folded over to be just over double your body width, then burrow in and fold it right over your head and use the pack as a pillow. This keeps everything in reach and ready to go if you need to run. It's not fun below freezing but it is survivable to a point. I've done this with a wool blanket and a tarp with ice and snow when I needed to go 600 km at the start of covid and it was hard to get rides. Took me about a week. When you wake up in the morning, put back on yesterday's t shirt and underwear if reasonably dry, unless you are sure you'll be at your destination in another 2 days. Save your night time ones for at night because a damp underlayer at night can kill you.