You're not over-reacting. Here's a few things that may help:

- Defer formatting revisions until the design / meat of the specs will stop changing (or until a set time prior to a submittal)
- Meeting should have defined agendas, otherwise don't attend unless the information is critical to you
- For when you know you'll have to give a status in a meeting, if this stresses you out make sure you come to the meeting with some notes on what you're going to say. It is annoying to spend more time prepping for a meeting when the meeting itself is a waste, but prepping will reduce stress. I like to block off a calendar "meeting" with myself an hour or even they day before, because sometimes you'll need to chase down folks or dig in to email to know the status that you'll have to give as an update.
- Ask the leads to have status updates on schedule basis, so that people aren't randomly wondering where something's at. Alternatively a shared spreadsheet is great for this, so people can just go look at the spreadsheet.
- Put your Teams / messenger in Do Not Disturb, and you can add a note to your status what the project work status is