The main factor in white coat hypertension is anxiety. Anxiety is all about control issues and the overwhelming feeling of being judged. Just take deep breaths and relax.. First, I always let my doctor know that I’m very anxious – just the simple fact of admitting my fear helps in reducing my anxiety. Next I’ll take a couple of deep breaths and try to exhale slowly Listening to calming music: Avoid coffee, smoking and getting into argument. use the bathroom before you check your bp. You can use aromatherapy to reduce your stress. please dont take any extra medications All you have to remember is Hypertension and anxiety are life style diseases which need a lifestyle solution and not a chemical cocktail of medicines . Cut down salt eat a plant based diet do not eat any processed food Cut down oil and animal foods Do meditation and yoga exercise daily all these measures will help you to make your BP normal and be without medicines.