Sometimes the only way out is through :)

Hit escape to enter normal mode, :q to quit if you don't have any pending changes, :wq to save and quit (or Shift ZZ), :q! if you don't care about your changes (save without exiting)

If you're interested in learning Vim, I'd recommend running vimtutor, which should be present on most systems. But of course, the best way to learn it is to simply use it as much as you can!

The author discusses their experience with some nvim distributions. I think Kickstart.nvim is the way to go for new and veteran users of NeoVim.

The LunarVim install process can be kinda a pain to start, but I find it fills a wierd spot between neovim and vsodium -- I still use nvim for making quick edits to files (especially in compiled languages) but still use vscode for really big multifile projects. LunarVim just takes too long to boot to be a drop-in neovim replacement, and the file explorer is too unintuitive to use for many files simultaneously, even as a longtime vim user. I like LunarVim, but I think it has its own usability niche, and I dont find myself using it as much as I'd like.

Quite frankly, base neovim is still pretty functional for me, but the complexity of installing extensions just encourages me to use it as a text editor rather than an IDE, which is largely fine by me.

I recommend LunarVim for VS Code users too