Excellent post! I was going to respond to Rose with tips as well, but you've covered darn near everything, except one, which is how I convinced my PCP I had White Coat Syndrome and didn't need or want BP meds (back then) - I bought a BP cuff, and recorded my BP multiple times per day, wrote down the readings, and plotted them in Excel, then printed the chart + numbers sheet to prove to him that my BP only spiked in his office. Once you have a high reading, you get more nervous with each appt. thereafter, making things even worse over time.
The meditation/deep breathing technique works extremely well, but it's something you have to learn and practice, you need to know how/what to do to get it right (find your happy place) - playing a favorite relaxing song in your head is very useful too. I can lower my BP by 15-20 pts within a minute or two, but I've also been practicing it for years, and meditate for other reasons in other situations - also extremely useful at the dentist's office (for me) - have very sensitive teeth - being able to zone out and ignore what's going on is a great way to get through an otherwise stressful/painful cleaning when they scrape around the gumlines.
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