Motivation and emotion/Book/2025/Self-disclosure and well-being

Scenario Imagine you are sitting on a train when a stranger takes the seat beside you. You nod, smile politely, and offer a quiet hello. The stranger notices your Jack Skellington hoodie and shares that The Nightmare Before Christmas was their favourite film to watch with their sister each Christmas. They go on to reveal that their sister passed away last year, and their family has been struggling with the loss. This kind of unexpected and intimate disclosure is known as the “stranger-on-the-train” phenomenon, the sharing of deeply personal information with someone one is unlikely to meet again (Rubin, 1975).

This scenario highlights a common human tendency: the need to share personal experiences, even with those outside our closest circles. Self-disclosure is more than small talk; it can be a way to process emotions, seek support, and feel connected. However, not all disclosure is beneficial. Sometimes, revealing too much or sharing in the wrong context can leave people feeling vulnerable, misunderstood, or even rejected. Research shows that people often underestimate the risks of online self-disclosure, with frequent sharing linked to a reduced perception of potential harm. In many cases, users prioritise the value of disclosure over concerns about privacy or data sensitivity (Fejes-Vékássy, Ujhelyi, & Lantos, 2024). This makes the relationship between self-disclosure and psychological well-being both fascinating and complex. Psychological science helps explain why people disclose, how disclosure affects relationships, and under what conditions it improves or undermines well-being.

Self-disclosure is the act of expressing personal thoughts, feelings, or experiences to others. It can range from surface-level information, such as hobbies or opinions, to more intimate details, including fears, dreams, or painful experiences. Self-disclosure plays an essential role in relationships as it fosters authenticity, trust, and closeness.

Social Penetration Theory (Altman & Taylor, 1973) explains disclosure as occurring in layers, moving from basic details toward more intimate ones. However, disclosure does not always follow a linear path. Petronio’s Communication Privacy Management Theory (2002) highlights that people act as “managers” of their personal information, deciding what to reveal, when, and to whom. The Johari Window model (Luft & Ingham, 1955) suggests disclosure expands self-awareness and mutual understanding, showing that openness not only deepens relationships but also increases insight into the self.

Other theories that look at how disclosure works in different contexts. Uncertainty Reduction Theory (Berger & Calabrese, 1975) suggests that people disclose personal information during initial encounters to make interactions more predictable. In the case of strangers, disclosure reduces the unknown by providing context about who they are, what they value, or what they are experiencing, which can make the interaction feel less awkward and more meaningful. The Interpersonal Process Model of Intimacy (Reis & Shaver, 1988) emphasises that intimacy develops when disclosures are met with empathy and validation, showing that the quality of response is just as important as the act of sharing. These key theories and their practical applications are summarised in Table 1.

Recent studies confirm that disclosure has both personal and relational benefits. For instance, it has been linked to greater resilience through self-esteem and self-compassion (Harvey & Boynton, 2021) and to improved well-being during stressful times such as the COVID-19 pandemic (Matthes et al., 2021). Emotional disclosures appear particularly impactful compared to factual ones (Wu et al., 2022), and sharing negative experiences can even increase empathy and prosocial behaviour (Lyyra et al., 2023).

Table 1.

Theories of self-disclosure, key ideas, and everyday examples.

Psychological well-being refers to how a person evaluates and experiences their . It extends beyond momentary happiness to include deeper aspects of functioning, such as meaning, growth, and positive relationships. This makes well-being a multidimensional construct rather than a single measure of “feeling good.”

One influential framework is Ryff’s model of psychological well-being (1989), also known as the six-factor model, which identifies six core dimensions: self-acceptance, positive relations with others, autonomy, environmental mastery, purpose in life, and personal growth. Together, these dimensions highlight that well-being is not only about the presence of positive emotions but also about navigating life’s challenges and the pursuit of meaningful goals.

More recent research continues to emphasise this multidimensional view. For example, Diener et al. (2020) distinguish between hedonic well-being (pleasure, happiness, life satisfaction) and eudaimonic well-being (meaning, fulfilment, personal growth), showing that both are essential for psychological health. Hendriks et al. (2020) found that positive relationships and a strong sense of purpose are particularly consistent predictors of life satisfaction across cultures. More recently, Satici et al. (2023) also highlight the importance of psychological flexibility, showing that individuals who can adapt to challenges while maintaining their values report higher well-being.

Taken together, these perspectives suggest that psychological well-being is a dynamic process shaped by emotional experiences, personal strengths, and social connections. This complexity makes it a valuable counterpart to examine alongside self-disclosure, which can influence many of these same domains.

Self-disclosure and psychological well-being are closely linked, as the act of sharing personal experiences can influence multiple aspects of mental health and life satisfaction. At its core, disclosure allows individuals to feel understood and validated, which strengthens social bonds and provides emotional relief. These experiences directly align with well-being dimensions such as positive relationships, self-acceptance, and personal growth (Ryff, 1989).

One pathway linking disclosure to well-being is its role in emotion regulation. By expressing personal struggles or feelings, people are able to process difficult experiences, reduce stress, and gain perspective. Research by Aldahadha (2023) found that disclosure, particularly when combined with mindfulness, was associated with higher happiness and overall well-being. Similarly, Harvey and Boynton (2021) demonstrated that disclosure enhances resilience partly through increases in self-esteem and self-compassion. These findings show that disclosure can serve as a coping strategy, helping individuals adapt to life’s challenges.

Another pathway is through social connection. Disclosure fosters intimacy and trust in relationships, which in turn predict higher well-being. A meta-analysis by Chu, Sun, and Jiang (2023) confirmed that self-disclosure on social media was positively associated with psychological well-being, especially when it facilitated supportive interactions. During the COVID-19 pandemic, online disclosure provided a sense of connection and improved happiness and well-being despite physical isolation (Matthes et al., 2021). These findings illustrate how disclosure can maintain well-being in both face-to-face and digital contexts.

Cultural factors also shape the relationship. While Western contexts often view disclosure as a sign of openness and authenticity, other cultural settings place greater value on discretion. Duan et al. (2022) observed that resilience and personal growth contribute to well-being, and it is plausible that in different cultural settings, how disclosure interacts with these traits may vary depending on social norms. This highlights that disclosure’s benefits are not universal but context-dependent.

Taken together, evidence suggests that self-disclosure contributes to psychological well-being by supporting emotional regulation, strengthening relationships, and fostering growth. At the same time, disclosure carries risks such as co-rumination, oversharing, or negative social responses, which can undermine these benefits. The overall impact therefore depends on the quality of what is shared, the context in which it occurs, and the responses it receives.

Research suggests that self-disclosure can be deliberately used as a tool to promote psychological well-being, provided it is applied thoughtfully and contextually. One key pathway is through emotional processing and regulation. Aldahadha (2023) showed that disclosure, particularly when combined with mindfulness, was associated with greater happiness and well-being, highlighting its value as a coping strategy. Similarly, Harvey and Boynton (2021) found that disclosure strengthened resilience by increasing self-esteem and self-compassion, suggesting that supportive environments for sharing can help individuals adapt to stress.

Self-disclosure can also be used to build and maintain positive relationships, a central component of psychological health. Sharing personal experiences promotes intimacy and trust (Altman & Taylor, 1973; Reis & Shaver, 1988), which align with Ryff’s (1989) six dimensions of well-being, particularly positive relationships and self-acceptance. Online contexts may extend these benefits: Chu, Sun, and Jiang’s (2023) meta-analysis found that social media disclosure was positively associated with well-being when it generated supportive interactions, while Matthes et al. (2021) demonstrated that online disclosure maintained happiness and connection during the COVID-19 pandemic.

At the same time, intentional self-disclosure requires managing boundaries to protect well-being. Petronio’s (2002) Communication Privacy Management theory underscores the importance of making strategic decisions about what to share and with whom. Over-disclosure or poorly timed disclosure may result in rejection, loss of privacy, or social strain (Rubin, 1975). More recently, Fejes-Vékássy, Ujhelyi, and Lantos (2024) found that frequent online sharers often underestimate risks, prioritising disclosure over concerns about privacy or data sensitivity. This highlights the need for awareness of potential downsides, particularly in digital contexts.

Self-disclosure is a powerful psychological process that can foster resilience, authenticity, and connection. Evidence shows it enhances well-being by supporting emotion regulation (Aldahadha, 2023; Harvey & Boynton, 2021), building positive relationships (Reis & Shaver, 1988; Ryff, 1989), and strengthening social bonds both offline and online (Chu et al., 2023; Matthes et al., 2021). However, disclosure also carries risks, particularly when it involves oversharing, poor boundary management, or unsafe contexts (Petronio, 2002; Fejes-Vékássy et al., 2024).

The key to harnessing disclosure lies in balance: sharing in ways that invite empathy and support while protecting privacy and respecting cultural expectations. By approaching disclosure with mindfulness and intention, individuals can maximise its benefits and reduce potential harms. Ultimately, thoughtful self-disclosure can play a central role in promoting psychological well-being, supporting not only personal growth but also stronger, healthier relationships.

Cultural factors also play a role in how disclosure supports well-being. Duan, Guan, and Bu (2022) demonstrated that resilience and personal growth contribute to well-being across diverse contexts, yet the value of disclosure may vary according to cultural norms. In settings where openness is encouraged, disclosure may foster belonging and support; in cultures where discretion is prized, it may expose individuals to stigma or misunderstanding.

Overall, psychological research demonstrates that self-disclosure can be used strategically to enhance well-being, provided individuals balance openness with appropriate boundaries, cultural sensitivity, and attention to context.

Self Disclosure: Explained (YouTube) What is Well-Being? (YouTube)