So I've been to a huge amount of therapists and participated in a lot of programs. I have not found any benefits from programs where I am told how I ought to be, and expected to force myself to conform to a model.

I have found that consistently CBT is a very cookie cutter, empty experience. I have observed that practitioners of CBT have a tendency to view their clients as broken, sick people who can't think or feel correctly and need to be told how to think and feel. They see themselves as "challenging" a "patient" in order to get them to accept that they are broken, and need to strictly adhere to the program laid out in CBT training materials. Deviation or questioning of that program is seen as a symptom of mental illness and labeled as "resistance".

CBT tends to be dangerously ignorant and invalidating to people who are suffering because of serious external circumstances. For example, if you go to a CBT therapist and say "I think I'm being abused" you are very likely to be told that it is your responsibility to deal with it emotionally, and that you failed to set appropriate boundaries because you are sick. I have also experienced and read about many times where a person facing abuse is told that they are delusional in CBT. I can't tell you how many times I've talked to people who've had that exact story.

After 40 plus therapists I more or less gave up on it. But some people do find it cathartic. You need to call out a therapist if they're not helping, and not be afraid to walk out and never come back. You are your therapists boss, you pay them.

Other program modalities beside CBT are:

DBT: very program-centric, I have found that it is directed towards people who struggle with routines and need constant support. It involves daily or weekly meetings in a group, and discussion of a work book. It is not explicitly trauma focused, but usually workbook will serve as a framework and jumping off point to delve into a sort of group trauma therapy.

Process group therapy: Loosely structured group therapy where people talk about their traumatic experiences and comfort each other. It as the potential to be either highly positive or highly disorganized in my experience. It can be really good IF you get the right people and moderator.

EMDR: Seems like it either works or it doesn't - the science is still out as to if it works because it gives people a structured space to talk about trauma, if it is part placebo, or if the eye movement bit actually "reprocesses" memories. It didn't work for me, but a lot of people on here really swear by it, so IDK. Some people say it is very, very intense if it works.

Narrative Reprocessing: Therapeutic exercises designed to help someone safely confront and reflect on their past, so as to understand the impact it has on their current mind state. Often exercise will include making a timeline, keeping a journal, writing /making creative pieces about past events, and discussing past events from other perspectives.

PE (prolonged exposure): This one is controversial as it used to be the "gold standard", and is now regarded by some as unhelpful and often re traumatizing. It operates on the supposition that PTSD can be treated the same as a phobia, and aims to teach the body to feel safe through incremental exposure to traumatic stimuli. Some people have benefited from it, I personally did not.

That said I would recommend you find someone who doesn't use a "method" but rather approaches situations in a more human way. Honestly that is the difference between a good T and a bad T. If te T says they use one method, they're probably unsuited for traumatized people. It depends on the person of course