Well, if the cable harness is on there really tight, I like to hold on with one hand, keeping the tab up, and then go back and forth on the sides/top edge with a thick flathead screwdriver to help push it down.

To release the bulb, you have twist it so the tabs clear, and then pull it out. As long as you DO NOT touch the glass part of the blub itself when installing it, you are fine. But it probably would not hurt to wear gloves.

Just insert, and twist to secure it's tabs into place. Connect the harness and you are done.

The hardest part, depending on your car, is getting the cable harness/clip to detach. Mine for some reason just end up being on there really really tight.