Rover owners: Adjusting headlamp

Hi guys, I have a Rover45 (2002) and I want to adjust the headlamp.

I've realised that I'm blinding the poor people in front, so one of my lamps on dipped beam is pointing skyward. I really have no idea why this could have happened, the MOT was at the end of the summer and nothing's happened to the car that I'm aware of that could have altered it so drastically. Anyway, I thought I'd have a go myself, the workshop manual makes it look simple enough, but when I'm at the car I can't quite work out which is the adjuster for the dipped beam height.

I've attached a photo - if anyone could point out what I should be doing I'd appreciate it! (p.s. I know I should take it to the garage, but I want to try this myself short term just to correct the problem).