Win10 + 8 GB RAM - I think this is the culprit.
Either one of those by itself is not the issue, but Win10 is a huge RAM hog unless you "debloat" the everliving fuck out of it. (Before you ask, Win11 isn't any better, it's actually worse)
Unfortunately GZDoom *has* increased in its memory requirements - this is something we cannot help, as new features get added to the engine on a weekly-to-monthly basis.
This will cause a significant more thrashing to the paging file, as the system will be unable to handle two memory hogs at once, and the only way it can cope is to provide a much slower backing store to the already starved available system RAM.
At this point - you have 4 options - 1) Live with it (I know, it sucks, and I'm sorry), 2) Debloat your Windows to see if it helps (be very careful doing this, it's easy to remove things that may become necessary later on), 3) Stick to older versions of GZDoom, or 4) see if you can either quit background applications (i.e. Firefox/Discord/Telegram/etc) or offload them to an older system while you are playing. Also - turn off
Microsoft Edge running in the background.
You can also try using the OpenGL ES backend, even though your GPU is significantly newer, to see if it itself helps with GZDoom's overall RAM usage. (It uses less shaders, so this may help)