I got it working. I used my laptop to compare keystrokes, and was able to go into the display properties > advanced settings > monitor tab and change the refresh rate without seeing what I was doing

Had 3 options in the list - 58Hz, 60Hz, and 66Hz Thankfully my LCD could deal with 66Hz as I had selected that by accident. Set it to 60Hz and now things look normal, and the refresh rate list now has the typical 60Hz, 70Hz, 75Hz listed