Re: new here...can use some advice:)
Your "high" reading in the doctor's office is on the lower end of the range called "pre-hypertension" which runs from 120/80 to 139/89. In fact, it is barely in that pre-hypertension category! Until a couple years ago this was considered being in the "normal" category and doctors only worried about 140/90 and above. If you have been under a lot of stress that will push up your blood pressure, above your normal readings. Your doctor was making a mountain out of a molehill and scaring you unnecessarily, imho.
Don't worry about your blood pressure based on that one reading when you were really stressed. DO try to find a way to get rid of some of the stress in your life. If you can, maybe try to get a bit of exercise, go for walks, etc. Exercise is a good way to reduce stress.