You're not going to ruin one just like that. As with any mechanical transmission, bad driving will reduce the life of it, but not significantly unless it's all the time. It's like a manual box on a car, even good drivers crunch the gears at times, but it doesn't do any real damage. If you are under instruction they will be able to guide you and stop you doing anything awful anyway. With the epicyclic boxes, the main points of wear are the brake bands, which like the clutch on a car will wear down over time anyway and need replacing. Bad driving will speed that up.
The 1st generation DMUs use Self Changing Gears boxes which are similar to the pneumocyclics Leyland used on the Atlantean and Leopard, and were also fitted to Bristols and Daimlers. Unlike the Leylands they were all electro-pnumatic, hence being ideal for trains as it makes control from one cab easy. The only real difference between the bus and train versions was that the bus version had a built in reverse gear whereas the train version had a seperate reversing mechanism (needed so all 4 gears would work both ways).
AFAIK the train controllers have an electro-mechanical lock which prevents the gear selector being moved unless the throttle is at idle. Other than that there is nothing else, it's just up to the driver. Basically though just watch the rev counter and wait for it to settle back to idle before shifting, then wait a second or two for the gear to engage before slowly reapplying power. Once you get the hang of it you won't need the rev counter (you don't get one on a bus, you just have to listen to the engine). Changing down can be the hardest, but unless the line you are going to be driving on is particularly steeply graded the chances are you won't have to change down when moving. I've known even good drivers mistime down changes on buses and nearly catapult the passengers through the front window (one nearly catapulted me not long ago whilst trying to change from 4th to 3rd at about 35mph).