I just lost all my follows...

It appears because I was trying out different Nostr clients.

Has this happened to anyone else? What can be done about this?

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It happens a lot when using multiple clients. You can try to login to this web client with your pupkey and see if they are visible there: https://member.cash

Thankfully yes they are there... now how do I restore them? Is it manual or do I login there?

Have just done it manually in large by looking at other users lists and adding by memory and the list in web client. Sadly not aware of any automated way