You're encountering extreme rendering lag and encoding lag on a system that does not have a dedicated graphics card. Be sure to set your expectations low...
- Update windows (you're 1 year out of date, and the 1903 update adds specific functionality that OBS needs for the next step)
- Run OBS as administrator (this puts OBS on the GPU priority list to help it get the resources necessary for compositing)
Seeing as you're already using QuickSync for the encoding, there's not much improvement you can do there other than lowering your resolution even further. You could try raising your CQP quality number, but I don't know how much of an effect that will have on things.