minecraft server over loaded

i had some issues om 1.13.1 and it would crash every now and then but now it crashes upon launch and wont make it past the loading screen. the log file safe the the server is over loaded and running so many skipps behind. its also saying Java SE (binary) platform is crashing. i tried writing a new channel for it to pass through but it didnt help any. how do i fix this.

 Can't keep up! Is the server overloaded? Running 2161ms or 43 ticks behind. 
AL lib: (EE) alc_cleanup: 1 device not closed Picked up _JAVA_OPTIONS: -Xmx256M Exception: java.lang.OutOfMemoryError thrown from the UncaughtExceptionHandler in thread "File IO Thread" Exception: java.lang.OutOfMemoryError thrown from the UncaughtExceptionHandler in thread "Server thread" Exception: java.lang.OutOfMemoryError thrown from the UncaughtExceptionHandler in thread "Keep-Alive-Timer" Exception: java.lang.OutOfMemoryError thrown from the UncaughtExceptionHandler in thread "Client thread"
23:40:47
monitor
Process Monitor
fatal
Process crashed with exit code 1