What combination of modalities have worked for you?

I haven't tried this because there isn't anyone trained and under my insurance in the region, but I've been recommended to do EMDR (and not to expect improvement until the sixth session) and DBT. Another thing that's supposed to be extremely effective is neurofeedback.

What you can do to help yourself outside of therapy is learn to build the connection between thoughts, emotions, and sensations. This can be done with meditation, yoga, tai-chai, martial arts, etc. I know with my complex trauma, it was/can be hard to take this nonspecific uncomfortable or downright unbearable feeling and putting words to it. So I try to be more mindful of "how the badness feels" like noticing if my muscles are tight, if I'm breathing fast, does my body feel heavy, etc. Also take a step back from your thoughts and try to use those to identify what state of mind I'm in: "So-and-so is such an a-hole, wronged me in so many ways, I'm never going to talk to them again," could be the thoughts, and if I try and think ABOUT the thoughts instead of thinking the thoughts I can say "hey, I feel violated" (that's where an emotion wheel or something like that can help).

Then you learn appropriate ways of handling the emotions after you've named them. In DBT there's this idea of wise mind where you look at the rational side, the emotional side, and find a middle ground.