I sorted the problem.
Just for those who still have the same problem I will post how I did it.
Well first off you have to disconnect all cables and pins.
Then close the programming progam and run it again (with cables connected)
If that does not work
Try changing your board. (when you do this you have to disconnect and re-run)
or check what port is adruino connected to.
if non of them works try compiling your program code
or press reset button as B_Free said.