Only ever driven an Explorer, but this works for me.
Get plenty of practice on quiet roads, traffic is stress, you don't need it!
Depending on the gradient, pull away in third or 4th, double de-clutch going up and down, you can skip 5th on the flat. Try to get all gearchanging done at low revs, higher revs mean longer pauses in neutral while the revs die down.
Use the rev counter to judge change points, note the revs at which an up change works, and use it every time, take your time, it won't be rushed, it knows best!
Changing down on hills can be done but is best avoided, but again, using the rev counter it can be done quite easily with practice.
The no stress way to practice your down changes and note the revs is as you approach a junction, this way if you mess it up no one will notice as you can coast to a stop and select the gear at the junction. :cool2:
Don't panic, take your time, after a while you will be able to do clutch-less changes all day without thinking.!