Steam VR constantly glitching

[Grim Rapper]

i have quest 2
and my connection to steam vr always tended to be bit on the unstable side (mostly i attributed it to connectivity issues but since last night it reached a whole new level.

Steam VR is constantly glitching on me. it would had being fine if it was just the menu. but it happens in game as well, playing like this is not just annoying its downright impossible.
any one how the hell to fix this?!