Ok first trick in sparring is when you get hit cover and move forwards. This is not a long term strategy
I also get schooled in sparring, it's the noob way. Keep your head down, don't panic and try to counter attack so you're not a breathing heavy bag. Also you need to get punched a bit to learn to eat shots and not be scared.
You're probably also dropping your hands and telegraphing.
One thing which helped me a lot is not moving my hands to the rhythm of your breath/footwork, so that your guard stays tight. Super basic, but someone had to tell me it was opening me in a regular pattern.
Now if only I wouldn't be so stupid to lower both hands when I get mid/side kicked to the body. When the high kick lands, you know whether they're full force or not :)