Managing Separation from a Romantic Partner with Children as a Woman Athlete

Being a woman in sports is already a lot.

👉 Training, traveling, competing, taking care of your body, managing public pressure. 

👉 Now add to that being a mom — and on top of that, navigating a breakup or separation from a partner.

💥 It’s overwhelming. It’s painful. And it’s real. 

💥 But you don’t have to do it alone.

1. First of All: You’re Not the Only One

👉 Many women athletes are also moms. 

👉 Many go through breakups or separations while still expected to perform like nothing’s happening.

💥 You are not weak, broken, or failing — you are dealing with life, and that takes courage.

2. Why It’s So Hard for Women Athletes

Being a mom + an athlete + going through separation hits harder because:

• You’re expected to perform under pressure — even when your personal life is falling apart.

• Travel, training camps, and games mean you can’t always be home — and that can cause guilt about parenting.

• You may worry about what people will say — teammates, coaches, media.

• Financial stress if you relied on a partner for support.

• Fear about custody or co-parenting.

• Trying to hold it together for your child, while your own heart is breaking.

  
  

💥 It's a LOT — and it makes sense if you’re feeling overwhelmed.

3. Taking Care of Yourself: First Step to Taking Care of Your Child

💥 You can’t pour from an empty cup.

👉 Even when you feel like everything is about your child — you also need to take care of YOU to show up for them and for your sport.

✅ A. Give Yourself Permission to Feel Everything

• You can be sad, angry, scared, confused — all of it is okay.

• Don’t bottle it up — talk to someone safe (friend, therapist, team psychologist).

  
  

💡 “It’s okay to not be okay. It’s okay to need help.”

✅ B. Set Boundaries with People Who Don’t Get It

• If people (even teammates, coaches) say things that hurt, you are allowed to say:

“I’m going through something hard right now — please respect that.” “I don’t want to talk about this right now — let’s focus on training.”

💥 You don’t owe anyone your full story — protect your space.

✅ C. Take Care of Your Body (Even in Small Ways)

• Even if training feels like too much — eat, sleep, hydrate, move gently.

• Small actions add up — and taking care of your body will help you stay mentally stronger.

  
  

💡 “Today I’ll do one thing for my body. That’s enough.”

4. Managing Parenting in the Middle of Separation

💥 Being a mom while breaking up is HARD — but you don’t have to be perfect.

✅ A. Be Honest with Your Child (Age-Appropriate)

• You don’t have to share all details, but you can let them know things are changing.

• Say things like:

“Mom and Dad are not going to live together, but we both love you so much.” “Things are hard right now, but I’m here for you always.”

👉 Kids don’t need perfection — they need love, honesty, and consistency.

✅ B. Ask for Help

• Coaches, teammates, family, friends — let people help with childcare when you travel or train.

• You don’t have to do it alone — and asking for help is strength.

  
  

💥 Being a great mom also means knowing when to lean on others.

✅ C. Focus on Stability for Your Child

• Keep routines when possible (school, bedtime, meals).

• Let them see you showing up, even when things are hard — this teaches resilience.

  
  

💡 “Even when things are tough, we take care of each other.”

5. Protecting Your Athletic Career During This Time

✅ A. Communicate (If You Feel Safe)

• Let coaches or key people know you are dealing with something difficult — so they understand if you need flexibility.

• You don’t have to give all details — just enough to ask for what you need.

✅ B. Set Realistic Expectations for Yourself

• You don’t have to be at 100% every day right now.

• Focus on small daily wins — showing up, doing what you can.

💥 Consistency over perfection.

✅ C. Remember: This Is a Chapter, Not the Whole Book

• Life will settle again. You will find your rhythm.

• You are still an athlete. You are still a mother. You are still you.

💡 “This is hard — but it’s not forever.”

6. Final Words — You Are Stronger Than You Think

💥 Going through separation as a mom and an athlete is one of the hardest things — and you are doing it. 

💥 You are not alone. 

💥 You deserve support, respect, and love — for you and your child. 

💥 You are still worthy of your dreams. You are still enough.

7. Take These Reminders With You

🟢 “I am allowed to be both strong and struggling.” 

🟢 “Taking care of myself helps me take care of my child.” 

🟢 “My life is bigger than this moment — I will get through.” 

🟢 “I am more than this breakup — I am a whole person.” 

🟢 “I deserve help — I don’t have to carry this alone.”