I got the same stupid email too, nice Christmas present.
Ross,
I use a program call Ad-Ware for removing spyware as well as a Antivirus program. Ad-ware can be found at
http://www.lavasoftusa.com/software/adaware/
Beware of the emails that claim to remove spyware, usuallu they will remove spyware then place their spyware on your system.