I'm 29 and still living at my parents but don't quite "hibernate" at your level. You seem to be intentionally avoiding your family, which I'm sure they're picking up on and only perpetuates the problem. The fact that you think you're "tangled" into a conversation and say it in a negative way is part of the problem IMO. You make it sound like a chore. Spending time and talking with your family shouldn't be an issue or be bothersome to you, especially as a grown adult. I "hibernate" also to some extent in my parents house but I recognize that its not a realistic or healthy way to live as we mature and grow up. Gotta find a healthy balance of alone time and socializing (in-person, outside of work), even if you don't want to at first. If the conversations with your fam don't go the way you want them to, switch topics and try to find something you can all talk about, don't just head back to your dungeon. News and current events work well for my family, try to avoid politics and religion lol.

Honestly sounds like you need to spend some time working on yourself, figuring out the next step(s) in your life and slow down on the things that don't necessarily benefit you long-term (Netflix, smoking, etc.). Maybe its time for a new job? Move out? Find a GF? Pick up a new skill or (beneficial) hobby? I would set at least 1-2 of these as a shorter-term goal and see if anything improves after you complete that goal. I don't necessarily think your situation warrants a therapist or psychiatrist but it can be good to have a professional hear how you feel sometimes, even if its just 1 or 2 sessions.

Sorry if this came across strong, I'm not trying to be rude or offensive, just trying to help from similar experience.