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.