Hi Sabad.  I have been struggling to control my high blood pressure for many years.  I use a good quality blood pressure monitor to take and record my blood pressure 3 times a day.  I sit at my desk and try to relax and take the first of 3 measurements at 5 min intervals.  I record all three measurements which go to my doctor and become part of my medical records. As mentioned I repeat this procedure three times a day,  It seems a chore at first but it gradually just becomes part of your daily routine.  Good luck.