I don't think there is a "how to" but it is pretty simple. Either on the regulator or the coupler there is a bleed off/pressure relief valve. It has a tiny ring attached to it similar to a key ring. Pull it and you will bleed the CO2.
Since you have already messed up the setting I would turn it out until you get it loose then turn it back clockwise until you have a good seat of the screw. Pull the ring until you don't hear air coming out anymore. Let go and that will be your current pressure setting. Turn the screw clockwise SLOWLY until you get the desired pressure.
What beer do you have and what temperature is it at?
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