lifestyle

Meet Dr. Anuja Luniya, physiotherapist by degree, stress strategist by passion, and your go-to guru for turning everyday chaos into calm.

With several corporate workshops across the globe under her belt, she’s helped boardrooms breathe easier and inbox-induced panic attacks become a thing of the past. But her latest feat is Relax Play Thrive, India’s first interactive stress regulation activity book. In a chat, she reveals more.

Q. What led you to become a physiotherapist and stress strategist? Was there a personal turning point that made you realise this was your calling?

A. I initially wanted to become a surgeon, but my dad believed physiotherapy had better scope for the future—so that’s the path I took. But becoming a stress strategist? That was something I discovered was my true calling.

From 2020 to 2023, I battled back-to-back IBD flares. I knew stress worsened autoimmune conditions, but for the first time, I realised that conventional stress management techniques like meditation and yoga were actually making my symptoms worse. That’s when I realised there had to be a better way. One that didn’t feel like a struggle in itself. This led me to explore a broader approach to manage stress—the gut microbiome, lifestyle changes, biohacking and ultimately, nervous system regulation.

Q. You’ve conducted over 125 workshops across the world. What are some of the most surprising or eye-opening things you’ve learned about stress in different cultures?

A. One of the most eye-opening things I’ve learned is that, no matter where we are in the world or which culture we belong to, our responses to stress are strikingly similar. This proves that stress isn’t just about external situations—it’s a biological response hardwired into the human body. This realisation shifted my entire perspective. Instead of treating stress from a situational lens, I began focusing on it as a body-based response. And interestingly, the same core tools can help regulate stress, regardless of the situation that triggered it. That said, stress regulation isn’t a one-size-fits-all approach. While the underlying biology is universal, different cultures have their own ways of coping. In India, practices like daily prayers, frequent community celebrations and diverse diets have historically supported stress regulation. In contrast, many Western cultures have different coping mechanisms—some helpful, others like alcohol and casual relationships, which are now influencing India as well. As these shifts happen, stress regulation is becoming more important than ever.

Q. Relax Play Thrive is deeply personal, shaped by your own journey with IBD flares. How did that experience change the way you understand and approach stress?

A. During my first IBD flare-up in 2020, doctors told me that immunosuppressants were my only option. But as I researched, I discovered a harsh reality—there comes a point when the medicines stop working, and the next step is surgery, which could leave me with a severely compromised quality of life. That was something I simply couldn’t accept. So, I turned to homeopathy. But even then, I had no clear roadmap to healing—no guidance on how to reclaim the quality of life I deserved.

I had to do a lot of research while being unwell, searching for credible sources, experimenting on myself, and creating my own healing plans. My parents played a huge role in supporting me through this journey—I wouldn’t be where I am today without them. And once I started feeling better, I knew one thing for certain: no one else should have to struggle this much to find the right tools and resources, especially when they’re already suffering.

I had the advantage of a medical background and parents who are doctors. Many don’t. That’s why Relax Play Thrive isn’t just a stress regulation tool—it’s designed to feel like a supportive friend, a hug, and a coach all in one. Through this journey, I’ve seen firsthand how understanding and regulating your nervous system can transform health outcomes. It showed me what medical treatment alone often misses.

I realised that, unlike stress management, stress regulation isn't just about techniques—it’s about understanding and supporting your nervous system. When you're already struggling, you don’t need more effort; you need tools that fit seamlessly into your life. That’s why Relax Play Thrive is designed to feel intuitive, playful and like a supportive companion rather than another task on your to-do list.

Q. What’s one common myth about stress that you wish more people knew the truth about?

A. The biggest myth I hear all the time? That stress is normal and just in your mind. It’s not! Chronic stress is at the root of most diseases we see today—diabetes, hypertension, PCOS, autoimmune conditions, even dementia. It’s not just about feeling overwhelmed; it’s your nervous system saying, I can’t handle this anymore, and that distress eventually manifests as disease.

But here’s the best part: you don’t have to live with it or rely on endless medications. Healing is possible through simple shifts in your lifestyle and mindset—all by working with your nervous system, not against it.

Q. What was the aha moment that made you think, I need to write this book? And how does it stand out from other self-help books on stress?

A. There were many aha moments—the fact that 77% of Indians today show at least one symptom of stress, that India ranks 126th out of 146 in the World Happiness Index, that conventional stress management tools don’t always work, and of course, my own health journey. But what really pushed me to write Relax Play Thrive was realising that most self-help books on stress don’t actually help. They’re too serious—filled with theoretical advice but lacking actionable, personalised steps that make change feel easy and natural. For many people, they’re hard to implement in daily life.

Relax Play Thrive breaks that mould. It’s not just a book; it’s an interactive experience with 111 activities and 140+ science-backed strategies. A health playbook, a planner, an activity book, a journal and a puzzle book—all in one. It’s designed for people who have short attention spans, don’t enjoy reading or hate being preached to. The more you engage with it, the more it becomes uniquely yours. No matter where you are in life, it will always have something to offer—even revealing new insights from your own responses as you grow. This isn’t just a book you read. It’s a book you play and keep coming back to.

Q. Your book turns stress regulation into a playful experience with puzzles, treasure maps, and interactive activities. How do these elements actually help people manage stress better?

A. Play sparks curiosity. And curiosity is the antidote to stress. Think about it—have you ever felt overwhelmed, agitated, or depressed while you were curious about something? Probably not. That’s because curiosity naturally shifts your nervous system out of dysregulation and into a state of openness and exploration. By incorporating puzzles, treasure hunts, and interactive activities, Relax Play Thrive doesn’t just teach stress regulation—it makes you experience it. The moment you engage in play, your nervous system shifts effortlessly, without you even realising it.

Plus, completing these activities feels like fun, your brain perceives them as a reward. And when something feels rewarding, forming habits around it becomes so much easier. That’s why the something feels rewarding, forming habits around it becomes so much easier. That’s why the strategies in Relax Play Thrive don’t just work; they stick.

Q. With 111 activities and 140+ science-backed strategies, there’s a lot to explore in Relax Play Thrive! Do you have a personal favourite exercise from the book?

A. Ooh! That’s a tough one—I’m spoiled for choice! But if I had to pick just one, I’d go with an escape room activity called The Journey to Slow Living. It’s designed to help you shift from constant busyness to a more intentional way of living. The reason I love it? It includes three tools I personally need to integrate most often—being present, cutting out distractions and focusing on what’s working. It’s a fun yet powerful reminder to slow down and reconnect with what truly matters.

Q. You’ve included interactive QR codes in the book. How do these enhance the reader’s experience and make stress regulation more engaging?

A. When you're stressed, overwhelmed, or anxious, it’s hard to focus, comprehend, and remember things—let alone learn a new technique and put it into practice. It can feel like too much work. The interactive QR codes provide guided audio and video content. So instead of reading and figuring things out yourself, you can just scan, press play, and follow along effortlessly. Plus, the voice over artists—my mom, a friend, and I—made sure we were in a regulated state while recording these. So simply listening can help co-regulate your nervous system, making the experience more grounding and supportive. It’s like having someone gently walk you through the process, rather than doing it alone.

Some QR codes also include self-assessments, helping readers understand their body’s responses better and personalise their approach to stress regulation.

Q. You’ve set yourself a bold mission to make India one of the least stressed nations. What do you think needs to change on a larger scale to make that happen?

A. Stress isn’t just a personal issue—it’s a societal one. To make India one of the least stressed nations, we need to shift how we view stress. Right now, it’s treated as a badge of honor or something to deal with after burnout hits. But stress regulation should be as normal as brushing your teeth.

We need to normalise play and nervous system care in schools, workplaces, and communities. Because when people are regulated, they thrive—and that benefits everyone, including the planet. With Relax Play Thrive, I hope to spark this shift, making stress regulation playful, science-backed, and easy to integrate into daily life.

Q. Do you see Relax Play Thrive evolving beyond the book?

A. I currently am facilitating Relax Play Thrive Experiences with communities, teams and corporate where they can experience activities inspired by the book. But as the book reaches more and more people I see it taking on a life of its own and becoming a movement where people come together on their own to play and co-regulate—sparking transformation not only on a personal but collective level.

Q. What’s next for you? Are there any exciting projects, books, or initiatives on the horizon?

A. No more books for me—haha! Relax Play Thrive is more than just a book; it’s a medium to drive my mission of making India one of the least stressed countries in the world. I have some exciting collaborations in the works—with communities, workplaces and wellness platforms—that will help expand the book’s reach and impact, and truly kickstart the Less Stressed India movement. Stay tuned!

Q. If readers walk away with just one key lesson from Relax Play Thrive, what do you hope it is?

A. Regulating stress is as simple as clicking two building blocks together. You don’t have to struggle or wait for the “right time” to feel better—small shifts can create a big impact, starting now. You don’t have to do it alone.