Nervous about losing personal data when updating Xperia X10 to 3.0

I want to download 3.0.1.6.0.75 to my Xperia X10 that currently has 2.1.1.A.0.6 but I am worried about losing my personal data. I have already used Backup and Restore to create a backup of my data but when I go to PC Companion on my home computer, it tells me
Personal data such as contacts, messages.... saved in the phone memory will be overwritten..."
Could you please give me ALL the steps I need to do to ensure I do not lose my personal data when updating to 3.0.? The last time I updated my phone about 5 months ago there were good step by step instructions to follow but now I cannot find them on your website.
thank you,
SP

Don't forget to check the other Apps to backup your phone
Contacts
just to play it safe sync your contacts w/ google if you haven't already
open your phonebook
press MENU button -> tap on Send Contacts -> select all -> send it to your email
on your computer
-> download the file -> go to your gmail -> click on contacts -> click on more actions -> on the drop down menu click on "import" -> choose the file -> and click import
Apps
Don't worry so much about backing up your apps
on your computer go to
market.android.com -> log in -> click on My Library -> and send all your apps to your phone
SMS/MMS
if you don't want to use the backup & restore app then
Install "backup SMS" to back up your SMS and MMS to your Gmail
https://market.android.com/details?id=com.zegoggles.smssync&feature=search_result
or your SMS use
"backup & restore SMS"
https://market.android.com/details?id=com.riteshsahu.SMSBackupRestore&feature=search_result
or for your MMS use "Save MMS"
https://market.android.com/details?id=com.schwimmer.android.mmsextract&feature=search_result
Call Logs
And for call logs this is great
https://market.android.com/details?id=com.yang.android.ansta

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