Over the last ten years, results from [51], [52], [25], and [50] 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-Sjöstrand functional calculus [35], this paper proves analogous decompositions for scattering problems fitting into the black-box scattering framework of Sjöstrand-Zworski [66], 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.