First, make sure you are running the latest BIOS version for your motherboard, which is? (Also the rest of your hardware specs would be helpful, ANYTIME you are asking for help on a forum with something related to that hardware)
After updating to the latest BIOS, if necessray, then in the BIOS make sure that Intel speed step (EIST) is enabled. For now at least, I would disable Intel speed SHIFT. Be sure to save settings before exiting the BIOS.
Go to the product page for your motherboard and download and install the latest chipset (.inf) driver. Restart the system.
In Windows, go to the power plan settings, click on change plan settings, click on advanced options, and under "Processor power management make sure the "MIN" value is set to between 5-8% on the Balanced plan.