Over the last ten years, results from [Melenk-Sauter, 2010], [Melenk-Sauter, 2011], [Esterhazy-Melenk, 2012], and [Melenk-Parsania-Sauter, 2013] decomposing high-frequency Helmholtz solutions into low- and high-frequency components have had a large impact in the numerical analysis of the Helmholtz equation. These results have been proved for the constant-coefficient Helmholtz equation in either the exterior of a Dirichlet obstacle or an interior domain with an impedance boundary condition. Using the Helffer-Sjostrand functional calculus, this paper proves analogous decompositions for scattering problems fitting into the black-box scattering framework of Sjostrand-Zworski, thus covering Helmholtz problems with variable coefficients, impenetrable obstacles, and penetrable obstacles all at once. In particular, these results allow us to prove new frequency-explicit convergence results for (i) the $hp$-finite-element method applied to the variable coefficient Helmholtz equation in the exterior of a Dirichlet obstacle, when the obstacle and coefficients are analytic, and (ii) the $h$-finite-element method applied to the Helmholtz penetrable-obstacle transmission problem.