How do I retrieve all of my music, videos, apps, and pictures that were lost after I updated to the new iOs 5 thing

tech support sent me here and I need to figure this out

Some of those are part of the backup, for example photos, app data and settings and much more:
iTunes: About iOS backups
If you still have the backup from the time before you updated, use it to restore from.
Download the apps again for free before you start, apps are not part of the backup data made by iTunes.
Downloading past purchases from the App Store, iBookstore, and iTunes Store
Those apps should also be part of your iTunes library on the computer you usually sync to.

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