Returning to work after a break: women, parents and carers

Explaining the gap

You don't owe anyone a long explanation. A short, positive, confident line works best, followed by what you offer now.

• List unpaid or voluntary roles, courses and community leadership as real experience.
• A skills-based CV (skills first, then work history) can help if your recent history is thin.
• Include recent learning: short courses, certificates, online training.
• Ask people you know for a current reference, a former manager or a volunteer coordinator.

Rebuilding confidence and skills

• Book a free Direct Career Service appointment on 0800 222 733 (open to NZ residents 17+).
• Refresh digital skills, especially the software used in your field. Libraries and community providers often run free classes.
• Try a trial: temp work, volunteering or a short fixed-term role is a low-risk way back in.
• Network: tell your friends and ex-colleagues you're returning. Many roles aren't advertised.
• Check the training and retraining guides on this site for subsidies and courses.

Your rights

The Human Rights Act protects against discrimination in employment on grounds including sex (including pregnancy and childbirth), marital or family status, age and disability. It covers job ads, interviews, pay and promotion. It's unlawful for employers to ask questions that show an intent to discriminate.

• Raise concerns with the employer first, with a support person if you wish.
• If it's unresolved: use Employment NZ's mediation service, raise a personal grievance (90 days from when it happened) or make a complaint to the Human Rights Commission. Discrimination before employment (e.g. in an interview) goes to the Commission.
• Employment NZ's helpline is 0800 20 90 20.
• You can ask for flexible working (hours, days or location). Check Employment NZ's current rules on how employers must respond.

Money while you search

If you're returning to work after caring for children, you may have Jobseeker Support or Sole Parent Support obligations. If you're in a relationship, your partner's income can affect what you get. Use the Benefit Estimator on this site and ring Work and Income (0800 559 009) to check. Childcare subsidies can help once you're working or training; see the families guides.

Looking after yourself

Guilt, impostor feelings and juggling pressures are common. Be gentle with yourself, and share the mental load at home. Women's Refuge (0800 733 843) offers support if home isn't safe, and 1737 is free any time.