by Pat Mora

Caregivers frequently sacrifice their own physical and emotional needs to help a family member or friend. Although done for the best possible reasons, overextending oneself may sooner or later lead to feelings of depression and being overwhelmed, according to Disaboom, the largest online community for people with disabilities.

Additionally, research has shown that people providing for someone with dementia are twice as likely to suffer from depression as a person caring for someone who's mentally alert. Add to that the fact that most caregivers are women, and women are more likely to experience depression than men; it's easy to see the trend. That's the bad news. The good news, however, is that knowledge is power and you can gain that power by simply assessing your own situation.

The symptoms of depression are fairly easily identified, so see if any of these apply:

• A change in eating habits resulting in unwanted weight gain or loss
• A change in sleep patterns, too much sleep or not enough
• A feeling of tiredness all the time
• A loss of interest in people and/or activities that once brought you pleasure
• A tendency to become easily agitated or angered
• A feeling that nothing you do is good enough
• Thoughts of death or suicide, or attempting suicide
• Ongoing physical symptoms that do not respond to treatment, such as headaches, digestive disorders and chronic pain

If any of these symptoms sound familiar, take action immediately. Seek treatment and understand that this is in no way a sign of weakness or something to be ashamed of. First schedule an appointment with a doctor to rule out physical causes - certain medical conditions can mimic depression.

If physical causes are eliminated, meet with a professional, such as a psychiatrist or psychologist to determine the best course of action. This might include prescription medications, a range of therapies (cognitive and behavioral; interpersonal; psychodynamic); or any of several other traditional therapeutic approaches.

Sometimes, alternative therapies, such as St. John's Wort, an herb used to treat mild to moderate depression, may also be useful.

Lastly, consider a regular program of exercise (aim for walking three times a week for 30 to 45 minutes), which has consistently been found to reduce the effects of depression. Having a tough time fitting exercise in? Have the doctor write a prescription for walking or join a walking group. It's simple. It's healthy. And there are no side effects that aren't positive!

Remember that people rarely "snap out of" depression. It's a day-by-day endeavor. Make an effort to socialize; don't isolate. Participate in sports or activities that promote feelings of well being.

Visit Disaboom's comprehensive Caregiving Resource Section at disaboom.com to learn more about the art of care giving including caregiving 101 and how to avoid burnout.