pls help

my shaders randomly started being all laggy after being fine for months. one day they were fine and the next day they werent. i used to keep my render distance pretty high and extreme shaders worked perfectly fine but now no matter how low i have my render distance, its incredibly laggy. even the pause menu is laggy. ive tried different shaders and even the more simple ones are just as laggy. does anyone know what the problem might be?