how do you actually practice listening without crying

ok so i tried listening to japanese podcasts while making lunch or just drinking tea but wait is it bad that i don't understand literally any words? like should i be searching every single verb like 'to fish' or 'to drink' or is that dumb lol. i get so overwhelmed by the speed. is there some secret mini habit? wait this is probably a stupid question but do people just let it wash over them? idk i feel so lost.