This article from the American Medical Association offers a solution ( http://www.ama-assn.org/amednews/2007/06/11/hlsa0611.htm (http://www.ama-assn.org/amednews/2007/06/11/hlsa0611.htm) ):
"measuring a patient's blood pressure with a device set to automatically take a reading every 2.5 minutes. The patient was left alone, to minimize the white-coat effect, and the final six readings out of 10 were averaged. Researchers found that this achieved results comparable with ambulatory monitoring."
It would require having an automatic BP monitor (or non-stress inducing spouse) but it sounds promising.
One thing I would say too is make sure your blood pressure is being taken properly; taking it properly might have the added benefit of being less stressful.
http://www.billpeckham.com/from_the_sharp_end_of_the/2009/04/how-to-take-an-accurate-blood-pressure-reading.html (http://www.billpeckham.com/from_the_sharp_end_of_the/2009/04/how-to-take-an-accurate-blood-pressure-reading.html) ( from the NIH )
- Before the test, sit for five minutes with your back supported and your feet flat on the ground.
- Rest your arm on a table at the level of your heart.
- Wear short sleeves so your arm is exposed. ...
- Get two readings, taken at least two minutes apart, and average the results.
I think if you sit for five minutes, with no one talking to you - seriously tell people to stop asking just one little question and give you time to finish properly taking your blood pressure. Not to put too fine a point on it but tell everyone to STFU. I can not tell you how many time I've seen people asked questions while their BP is being taken and does anyone in a dialysis center take their BP with their back supported and both feet flat on the ground? But I digress, sitting quietly for five minutes, is a rare luxury but this is how BP is suppose to be taken. While you are sitting quietly you can use visualization and breathing exercises to calm yourself. I thinking this plus taking two readings, two minutes apart might be less stressful since one reading wouldn't feel like all or nothing.
The important thing is that you want BPs that accurately represent the state of your health.