Working parents know how exhausting it can be to hold down a job while raising a family.

So it won't come as a shock to discover more than half of them are feeling the impact this has on their relationships with their partners and kids.

But the National Working Families Report, an annual survey that interviewed more than 6,000 parents and carers in Australia, also found two-thirds were struggling to look after their own physical and mental health.

So what can we actually do about it?

The report's author, Emma Walsh, says workplaces and governments simply have not responded to some of the challenges working parents are facing.

"Mostly, we're all accepting that just mostly comes with the territory and that we need to just get on with it," she said.

"But I think the reality is that we've got way more families with two parents who work and contribute.

"That comes with needing support — and most of the parents we're speaking to are saying they want to work."

By law, if you're an employee who also happens to be a carer, you have the right to request flexible work arrangements — provided you've been with that employer for at least a year.

But don't get too excited just yet.

You can be knocked back on "reasonable business grounds" (like if it's going to cost too much, or it significantly impacts on customer service).

Alternatively, your employer may go a step further, with a flexible policy in place for all of its employees.

It's certainly not an option for everyone, but it has changed the lives of Liz* and her husband, who live south of Brisbane with their two young boys.

'I don't know how I did it before'

It takes 37-year-old Liz, who works for a large company in the CBD, almost an hour to commute to work every day on the train.

She drops the kids off to kindergarten and school before making the trip into town.

It sounds like a familiar story: heading into work on a packed train, working a solid eight hours (or more), only to turn around and do the commute all over again that evening.

And she'll probably miss dinner, or hanging out with the kids, right?

Well, not anymore.

For the past 18 months, she's been taking advantage of her employer's flexible work policy.

"It means I can take the boys to swim club in the morning, then start work in the office around mid-morning, and work later into the evening because my husband does the pick-up and I do netball," she said.

She says it is the best work-life balance she has achieved since having the kids.

Looking back, she realises just how stressful and "full on" her life was before the flexible hours.

"I don't know how I did it before. As a mum, you just do," she said.

"[I was] tired. The kids weren't actually getting the best of me. They were getting a second-grade mum. And [I thought], it's going to be the same thing the next day, and the next day."

But now, as long as she delivers what the company needs from her, she can set her own hours.

She plays sport three nights a week, which she describes as "incredibly important", while her husband enjoys rowing before work every morning.

And she makes sure she forks out every fortnight for a cleaner, who comes to give her house a once-over for about $30 an hour.

Rowenna, who lives in Sydney and has two school-aged boys, has also felt the benefits of a flexible working arrangement.

Working mum Rowenna Walker makes dinner at the kitchen with her two boys. ( ABC: Liv Casben )

She works full-time as a client director for engineering company Aurecon — often to tight deadlines.

"I can work later if I need to go early to a school assembly at 2:00pm, for example, and work in the evening," she said.

"It takes the stress out of thinking you have to be somewhere at a certain time."

She describes her husband and herself as "a bit of a team", and acknowledges that their au pair is a huge help.

She also knows not everyone has these luxuries, and that many of her friends are really struggling to stay on top of the stress.

She firmly believes flexibility at the workplace improves productivity, with people "more willing to go the extra mile".

But flexible workplace arrangements are just not a reality for all employees, so we asked working parents and carers what other tips and tricks they have up their sleeves to increase quality time with their family.

Ditch your devices, but embrace big cook-ups

From leaving your work problems at the door, to meal planning, hiring cleaners and leaning on friends, many people reached out via Facebook with some relatively simple ideas to make life that little bit easier.

"I leave work at work and get away from computers and phones when with the family. Meal prepping also helps balance it all." — Marzy.

"First and foremost, engage a cleaner! When you work FT [full-time] it's important to spend time with family on the weekend and not spend it cleaning etc. I always had one when working FT. Leaving work is great if you can, however some people are on call. Exercise is essential as is good sleep." — Liz.

"I have three kids, work full-time and run a consultancy business and play a contact sport which requires 15 hours of training a week. Hubby and I work together to get the house work done and the kids help where they can (15, 10 and 2)." — Mandy.

"Making time to get away, keeping a good routine, having a great bunch of mums with little people the same age to keep you sane." — Regan.