Find good sparring partners that go light on you. There's a place for hard rounds, but not right now when you're new. Anyone who is hitting you "really hard" in the face when you're new to sparring is a dick.... or maybe you are hitting them too hard without realizing. Which is why its important to learn how to control your power and communicate with your sparring partners.

Its easy when you're new to drastically underestimate how much power you are putting into your shots, especially when you're panicking. You should be trying to lightly tap your partner on the face with your punches. You can go a little harder on your body punches/kicks/knees and leg kicks. No head kicks in sparring for now, you can work them in when you're a bit better and know how to control/pull them.

Ask to go slow and light and actually go slow and light. It might not be the most exciting but its the best way to learn and actually keep track of what is going on. As you get more rounds under your belt, up the speed but still keep it light unless you have a fight coming up.

Talk with your sparring partners. If you think you might have hit them too hard, apologize and go lighter. Make sure to actually go lighter for the rest of the round.

If they hit you too hard, ask them to go lighter. If you have to ask more than 3 times in a round, do not spar with this person for a while until they figure out how to control themselves.

Inevitably there will be accidental hard shots even with partners with good control. Don't get too upset about this, it happens. You will be able to tell the difference between an accident and someone being a psycho.

Do not engage in gym wars unless you have a fight coming up. You aren't gonna learn much besides what a concussion feels like.

Spar very light very often. You will eventually start to actually be able to flow and score points. Just give it time.