7:18 - that’s a valid point (OP here). Another responder said she was having spikes throughout the day and treatment it was something she wished she had done sooner. Is there a non-invasive way to monitor BP for a month? Something like that would be so helpful.

You need some help for your anxiety. "White coat hypertension" isn't the end of the world, but your whole though process around it and related issues is disordered. It sounds like your hypertension isn't just at the doctor's office. If you give yourself hypertension in many aspects of life due to anxiety, that's an issue to treat (maybe with drugs, maybe not).

My husband and kids have this. We take BP at home and there it's about 120/50 on average and at the doctor it has been as high as 160/90!! Even for my teens. And waiting til the end of the appointment only helps a little and manual doesn't change it much either. It's annoying, but we've done consistent readings at home so the doctor isn't worried about it. It's in their medical records so that doctors across specialties know that it will be high in a hospital but is monitored at home and safe.