To improve your sparring sometimes it will help you to change your mental pattern.

Try to look for where you are weak and jump into that. Only doing what you're good at keeps you in your comfort zone.
Some people like to stay away when sparring because they're afraid of getting too close.
Remember there is no growth in comfort.

If this is you then try and work on going in.
Ask your training partner to go easy but get involved. Keep a tight guard, be brave and keep looking at the punches and kicks.
Start gentle and build, there is no way you will not get better doing this.
Every journey starts with the first step.
Sparring is the same as life, be brave and meet it head on.
Good luck on your journey...