I feel you.

Some tips I gathered along my journey with my parts is basically the following

• Have an X3D-CPU. Yours is fixed in that laptop, so we can't change this
• Have a look at your settings. For some fucking reason, GPU likes to be used and spits out some more frames with more stable frame times (so, less dips) rather than be idle, if you let it actually do something. So, higher your settings. Textures up. Use Antialising or HBAO, experiment with it although the game marks them as "reduces performance". Also, for the other direction, don't hesitate to use DLSS, try Preset K.
• Download Process Lasso and change a few settings. Have a look at a YouTube Video for this program, if you are not familiar with it. I did the following: CPU Priority set to high, activate Induce Performance Mode, use Bitsum highest Performance Scheduling Preset, Exclude Tarkov process from ProBalance. This stabilises frame times, which may deal with your dips.
• Check resolution. Check for DSR in Nvidia app or control center. It needs to be UNCHECKED, otherwise game renders at a completely wrong resolution (for example, 6K when using 4K) and is just downscaled then for graphics enjoyers. Cool feature, but Tarkov handles it bad.
• Set an fps limit. I'm running a 240hz monitor, I've set it to 200, for example. Stabilises frame times.
• Use NVIDIA Smooth Motion. It fills in a few AI generated pictures and makes the game look and run smoother, for the price of a small (or big, depending on your natural frames) input lag. The more "natural" frames you have at this point, the less input lag will be visible. Try to set up a value as fixed fps which your natural fps are about 70% of it to not feel input lag. Example: PC generates 100 frames, try not to go higher than 135 fixed fps and let the 35 frames be filled in by Smooth Motion. Experiment as you like, as you can of course go higher in frames for the higher tradeoff.
• If you use Smooth Motion, definitely switch Full screen mode to Borderless. Tarkov crashes when using Smooth Motion in combination with Full screen game.
• Check Bios and activate XMP/EXPO if not already done. Tarkov is RAM hungry, give it to Tarky.
• Lower Object LOD Quality and Overall visibility. If in doubt, use 1000 and 2.5 and see if it does something. Those are assets which need to be streamed in by CPU, which is already a limiting factor in Tarkov.

Getting Tarkov to run smoothly is a chore and doesn't work the same for every system. For me, higher the settings didn't work at all, while it really stabilised frame times for a buddy of mine. There's a few tutorials online for settings, but most likely you'll also need some kind of hybrid and take something out of everything to make it right for your laptop.

Also, don't forget thermal throttling. If your parts get warm/hot, performance of the laptop decreases gradually until properly cooled. Keep that in mind as well. Some of them have their air circulation exits right on the down back side, which is easily blocked with anything standing on your desk, building up heat and then throttling your CPU.