For EQ I think psychoanalysis which is an old psychiatric practice that can be performed on yourself and involved uncovering and understanding your emotions, defense mechanisms and all those things that lurk beneath the conscious mind.
Modern forms of intensive Self-inquiry which is spiritual practice that also involves to some extent facing and dealing with emotion, though it may depend on the specific practice or teacher you follow.
Or just simple introspection. Watching your internal thoughts and feeling with your awareness. Trying to understand their function, but analyzing their effects and triggers.
For IQ, learn math, physics and programming and computer science. Math and physics are two of the major "hard sciences", meaning high objectivity, testability, reliance on data, etc. They are also very dense and challenging and while exact and rigorous can stimulate creativity as well. Many of the greatest minds have been physicists and mathematicians and often both. Programming because it require no resources other than a computer and internet access and it overlaps with any other discipline you can think of but by necessity is very practical and very oriented towards good design principles, knowledge sharing and most importantly problem solving. Also, it is a language, and our use of language, formal or informal is major faculty of intelligence both from observation and derived from reason. It has been said that language is the outline of the intellect. Formal languages will train you in precision of thought and provide you will valuable tools in problem solving, analysis and engineering (creating).
Lastly and in line with what was just said, reading. It's by far the easiest thing to do on the list and everyone knows reading improves knowledge and consequently intelligence.