Lost Everything after I downloaded iOS5

I just downloaded iOS5 on my iphone 4 and lost EVERYTHING!! I lost ALL my contacts, my apps, calendar, messages, pictures...EVERYTHING!!! I have tried to restore and everything I can think of dont know what to do.  Someone help please! I had everything in my phone. I dont even know my doctors phone numbers or any appointments. I have NOTHING!!! how can I get back to before I updated?

If you contacts are limited to a group e-mail the following will restore to the all contact list:
Go to:
settings / mail, contacts, calanders /
Go into each mail account in to Contacts & make sure contacts option is OFF
by switching off the contacts in the mail accounts you original contacts list should be restored.

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