it's not that fussy. you just write them a letter saying 'you charged me <x> amount of money which I feel was excessive to cover the charges you encurred. I believe you should refund me this money blah blah blah' and quote that thing on what they should be able to charge you. all the details are on that site you were linked to I think.
it may seem like a lot of hassle, but think how many hours you work to make that money. I bet you'll spend less time faffing around with the bank, and it's partly the principle of it to me.