I’ve had “white coat syndrome” since attending the hospital booking clinic for 1st baby, 45 years ago. Been taking tablets to lower blood pressure since heart attack 9 years ago. My blood pressure is always high when attending any medical premises, but recently when I went for a shingles jab, it was sky high and I couldn’t have the injection then. The Practice Nurse prescribed additional BP tablets and I have to report twice daily readings to her every month. I have printed the sheet from BHS (British hypertension society) to note my recordings and that says “ … take a minimum of two readings, leaving at least a minute between each. If the first two readings are very different, take 2 or 3 further readings”. It also says “you do not need to record your pulse/heart rate”. That seems to work for me, my BP is now down to the target level I was set after the heart attack, but like others say, it is difficult to “relax” before taking readings. Someone once said that your blood pressure goes up when your bladder is full (but I can’t verify that personally or medically) I find that’s a consequence of being anxious anyway.