Health anxiety about white coat syndrome

So I’ve noticed my first reading is always a bit higher diastolic. I feel like intense my stomach and breath shallower. At neurologist or ER visits it ranges from 135-160 / 85-99. At home it’s 90-125 / 62-89. When I’m relaxed I’ve seen it 96/56, 102/68, 110/72, 107/74. I know anxiety raises it and I’m scared about long term effects. I do not smoke or drink I take care of my body the anxiety is just sometimes uncontrollable and I spiral into panic. The anticipation of the first reading scares me and it’s worse in medical settings. Anyone have similar experiences? What helped you?