Andy,
Welcome to the forum!
From your post, I'd suggest three likely courses of action:
1: Replace both upstream O2 sensors
2. Clean or replace the IAC valve
3. Service/repair the EGR system. Most common faults are either clogged TB passages or a faulty DPFE sensor.
Reset computer when done to force it to relearn everything.
The spark plugs and fuel filter replacement are also well recommended.
Once those are all done, see how the car runs and decide if any issues remain that need attention.
Steve
