Ok for a long time now I have been noticing that I can not defend properly nor I can counter properly. I can only attack. Lets clear that up. I can jab and protect myself. I can 1-2 and do the same. I can do a combo and get out safely. However the moment I stop pressuring and let the other fighter fight I have no clue what to do. Yesterday I was sparring a friend of mine, who is huge and very fit, but it was his 2nd spar. I let him work of course, but even he humiliated my defence. I felt very bad. He then gained confidence and I could not even counter him. Nothing worked really. Only when I have been attacking non stop I was putting him on the back foot. As soon as he starts attacking and I get more defensive approach to practice defending he was landing and landing and landing and I could not even counter again. I also noticed I have problems exchanging hits. I have been so defensive in my attacks, that as soon as I get challenged and countered I panic and get to a safe distance instead of exchanging or countering too. I am not sure if it is a mental problem. I am not sure if I should let my newbie friend actually work on me so I practice defence and counters and just forget about my ego. I am not sure I can improve from this situation. Anyone has a clue or ideas what to practice, what to do?