This Tein HA manual is in Japanese, and that may not be the model you have, but it could be useful anyway.
The damper adjustment can be done by hand - the nut clicks, so just count 'em. Depending on the model, you'll have 16, 24 or 32 clicks to play with. Just dive in and try it out
To adjust the height you need a pair of 'C' spanners, there's a picture on page 12 of the manual. It's time-consuming to get it just right and even (I'm half way through doing mine... ). Also, do a search on here for 'corner weights'. Given all that, it's best to plan what you're going to do rather than diving straight in.
Hope this helps