Turn out the tension screws until they are almost falling out. Most have clickers on them. Turn them out until they don't click anymore and then turn them in about 4 clicks. That should still be really soft for holding your feet but gives enough tension to the clicker screws to avoid falling out and getting lost.

Take the clicker tool and go riding. Pedal aggresively with lots of pulling up as well as pushing down. With them this soft likely you'll pull out on the lifting upstroke. Click all four in one or two clicks at a time and then ride again. Do this until you don't find your foot coming out.

At this barely not coming out setting unclicking to the side should be quite easy now. The good thing is that this setting also gives you a safety valve. I've found that when set this soft the pedals hold fine in use but if I have a near fall experience my adrenaline fueled yell gives me enough energy to rip my foot right out of the pedal with little or no twist. It's save me a clipped in fall a couple or three times now.

As time passes and you either ride harder or the cleats and pedals wear you may find you need to screw the clickers in a click or two. But that'll take months if not years from the pedal and cleat wear part. So if you find yourself ripping your feet out on the up pull then congrats on a successful training season...