I live this.
I've milked a $10 stake that turned into an $84 cash in one tournament almost a year ago now. The first six months I squandered it on any tournament I wanted to play, and ran it down to under $10 about six months ago. Since then, I've done exactly what folks in this thread have suggested. Hit every +EV freeroll (made $5+ today) and grind the micro stakes (some 1/2NL ring, no tournies greater than 2+.2).
I'm not back to where I want to be just yet. I keep bouncing around $20-25 BR. I've cut it in half because I want to take a big shot at the PS world record 500K next weekend. But other than that, its been a grind.
Stick to the program, and if you play well, you should be able to bring it back up.