i'd say... stop downloading or uploading for week or so... while you do that, go read about peerguardian and protowall... (i have peerguardian lite with the methlabs.org/sync blocklists) it really helps...
i also got a letter from my isp (they got it from the mpaa) and it was a weird coincidence that the date coincided with the day i forgot (or was too lazy) to load peerguardian...
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