my laptop cant handle 60fps so i wanted to know if its possible to put it down to 30, the only options in the game are 60 and 75, so is there anyway to change it manually in the .ini file or something?

You shouldn't change the refresh rate, just download a frame limiter and lock it to 30FPS if you want even framerates to avoid fluctuations.

MSI AfterBurner comes with an application that is called RivaTuner Statistics Server that supports frame limiting for both Nvidia and AMD. I use Nvidia Inspector but it only works for Nvidia.